Workout of the day
Today we’re mixing things up with a balanced row, swing, and press circuit. This isn’t just about speed, it’s about maintaining form and consistency throughout the repeat process.
The workout of the day consists of:
- 50 calorie Row
- 40 Kettlebell Swings (1.5 pood/53 lbs/24 kg, 1 pood/35 lbs/16 kg)
- 30 Push Press (95 lbs/43 kg, 65 lbs/29 kg)
- 30 Knees to Elbows
- 40 Kettlebell Swings (1.5 pood/53 lbs/24 kg, 1 pood/35 lbs/16 kg)
- 50 calorie Row
Scaling
- For beginners: Use a lighter kettlebell (25 lbs/12 kg, 18 lbs/8 kg) and barbell (45 lbs/20 kg, 35 lbs/16 kg). Reduce row calories to 30. Reduce Push Press reps to 20.
- For intermediates: Consider using a 53 lb (24 kg) kettlebell and a 75 lb (34 kg) barbell. Reduce row calories to 40.
- Push Press: Reduce to 10 or 20 lb dumbbells if needed.
No equipment
- Row Substitution: 50 burpees or 400m run
- Kettlebell Swings: Use a backpack or a filled water jug
- Push Press: Use milk jugs, backpack, or any weighted household item
- Knees to Elbows: Perform lying leg raises instead
Warmup
- 5 minutes light jogging or jump rope
- 10 arm circles (each direction)
- 10 leg swings (each leg)
- 10 air squats
- 5 inchworms with a push-up
Cooldown
- 2 minutes easy rowing or walking
- 1 minute seated forward fold
- 1 minute hamstring stretch (each leg)
- 30 seconds shoulder stretch (each arm)
- 1 minute child’s pose
