Workout of the day
Today, we’re mixing things up with a descending rep scheme that’ll hit different muscle groups. We’ve got kettlebell swings, goblet squats, and push-ups. Let’s grind through these seven rounds and push ourselves!
The workout of the day consists of:
21-18-15-12-9-6-3
- Kettlebell Swing (53 lbs / 24 kg)
- Goblet Squat (53 lbs / 24 kg)
- Push-Up
Scaling
- Kettlebell Swing: Use a lighter kettlebell (35 lbs / 16 kg or 26 lbs / 12 kg) or do Russian kettlebell swings instead of American.
- Goblet Squat: Use a lighter kettlebell or a dumbbell instead.
- Push-Up: Do knee push-ups or incline push-ups on a sturdy surface.
No equipment
- Kettlebell Swing: Use a backpack filled with books or water bottles.
- Goblet Squat: Use the same backpack.
- Push-Up: No equipment needed.
Warmup
- 5 minutes of light cardio (jog, jump rope, or dynamic stretching)
- 10 arm circles forward and backward
- 10 shoulder pass-throughs (with a broomstick or PVC pipe)
- 10 air squats
- 5 inchworms with push-ups
Cooldown
- 5 minutes of light stretching
- 30 seconds of child’s pose
- 30 seconds of pigeon stretch each leg
- 30 seconds of seated forward fold
- 30 seconds of chest opener stretch
- 1 minute of standing quad stretch each leg
