Workout of the day
Today we mix kettlebell work with bodyweight movements. This combo will challenge your muscles and keep your heart rate high. Give it your all, stay strong, and keep moving.
The workout of the day consists of:
3 rounds for time:
- 5-5 Alternating Kettlebell Snatch (35 LB / 16 KG)
- 10 Push-Ups
- 10 Kettlebell Swing (35 LB / 16 KG)
- 15 Air Squats
- 5-5 One Arm Kettlebell Row (35 LB / 16 KG)
- 10 Sit-Ups
- 10 Kettlebell Goblet Thruster (35 LB / 16 KG)
- 10 Kettlebell Sumo Deadlift (35 LB / 16 KG)
Scaling
- Beginners: Use a lighter kettlebell (18 LB / 8 KG) and reduce reps if needed
- Intermediate: Use the prescribed weight, focus on form
- RX: Increase weight if you want (53 LB / 24 KG)
No equipment
- No Kettlebell? Use a dumbbell or any weighted household item
- For swings, rows, and deadlifts, use a backpack filled with books or heavy items
- Air squats, push-ups, and sit-ups stay the same
Warmup
- 3 minutes easy jogging or jump rope
- 10 Arm Circles forward/backward
- 10 Leg Swings forward/backward
- 10 Hip Circles
- 10 Bodyweight Good Mornings
Cooldown
- 2 minutes Child’s Pose
- 1 minute per side Pigeon Pose
- 1 minute Cobra Pose
- 1 minute per side Hamstring Stretch
