Workout of the day

Hit your core and get swinging. It’s 20 minutes. Go for as many rounds as possible. Simple but effective.

The workout of the day consists of:

  • 10 Burpees
  • 15 Kettlebell Swings (1 pood / 35 lb / 16 kg)
  • 15 V-Ups

Scaling

  • For beginners:

    • Burpees: Do them step back and step up style to reduce impact.
    • Kettlebell Swings: Use a lighter kettlebell, around 12 kg (26 lb).
    • V-Ups: Switch to sit-ups or crunches.

  • For intermediates:

    • Burpees: As prescribed.
    • Kettlebell Swings: Use 16 kg (35 lb).
    • V-Ups: As prescribed.

  • For RX:

    • Burpees: As prescribed.
    • Kettlebell Swings: Use 1.5 pood (24 kg / 53 lb).
    • V-Ups: As prescribed.

No equipment

  • Use a backpack filled with books or water bottles instead of a kettlebell.
  • Swap V-Ups with regular crunches or leg raises.

Warmup

  • 3 Rounds: 30 seconds Jumping Jacks, 10 Air Squats, 10 Push Ups
  • Stretch: Shoulder Circles, Arm Across Chest, Hamstring Stretch, Calf Stretch

Cooldown

  • Walk or Light Jog for 5 minutes
  • Stretch: Quad Stretch, Triceps Stretch, Butterfly Stretch