Workout of the day
We’re twisting things up today with a kettlebell and bodyweight challenge. This one’s a leg and shoulder burner, and it’ll get your heart pumping. Ready to sweat?
The workout of the day consists of:
5 rounds for time:
- 10 (each arm) Kettlebell Snatch (24 kg / 16 kg)
- 10 (each arm) Kettlebell Clean and Press (24 kg / 16 kg)
- 15 Kettlebell Swings (24 kg / 16 kg)
- 10 Burpees
- 30 Double Unders
Scaling
For Beginners:
- Kettlebell Snatch: 12 kg / 8 kg
- Kettlebell Clean and Press: 12 kg / 8 kg
- Kettlebell Swings: 12 kg / 8 kg
- Burpees: Step back instead of jumping back
- Double Unders: 60 single unders
For Intermediate:
- Kettlebell Snatch: 16 kg / 12 kg
- Kettlebell Clean and Press: 16 kg / 12 kg
- Kettlebell Swings: 16 kg / 12 kg
- Burpees: As prescribed
- Double Unders: 40-50 reps
No equipment
If you don’t have kettlebells, you can use:
- Backpack with books for swings and snatches
- Two water jugs for clean and press
If you don’t have a jump rope, you can:
- Do lateral jumps over a line on the floor
- Perform jumping jacks
Warmup
- 3 minutes of light jogging or jump rope
- 10 arm circles (each direction)
- 10 leg swings (each leg, front-to-back)
- 10 air squats
- 10 push-ups
Cooldown
- 2 minutes of walking to bring your heart rate down
- 30 seconds seated forward fold
- 30 seconds child’s pose
- 30 seconds each side lying knee twist
- 30 seconds each side shoulder stretch
