FOR TIME:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Kettlebell Swings
Lateral Burpee Over the Kettlebell
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Lunges (5 per leg)
5-10 Strict Pull Ups or Bodyweight Rows
25 Jumping Jacks or 50 Freestyle Jump Rope
Specific Warm Up
Be sure to start with the Kettlebell Swing Primer. After that, you’ll need to work up to working weight for your swings. Be sure you can go unbroken for 15 reps with whatever weight you choose!
After you work up your swings, test out some Burpee variations and find the one the best suits you for this workout.
Workout of the Day
FOR TIME:
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Lateral Burpee Over the Kettlebell
Workout Notes
The format of this workout is a sort of out-and-back ladder. You’ll do 3 Kettlebell Swings, then 3 burpees. Then 6 Swings and 6 Burpees. Then 9 of each, 12 of each, 15 of each, and then work your way back down until you end with 3 of each.
The Kettlebell swings should all be unbroken and can be either type of swing. Go as heavy as you can while staying unbroken!
The burpee should be done next to your object (Kettlebell or dumbbells) and then after each burpee, you should jump laterally (sideways) over your object if possible.
Kettlebell Swing Modifications
If you are not feeling the swings today, you can sub in Deadlifts of any kind, including Single Leg RDLs. If you need to be very careful with your back, you could even do some gentle Good Mornings with a PVC pipe. If you choose that route, do not try to go fast with them! Slow and controlled. If hinging isn’t working for you today, go with Squats orJump Squats. Gross!
Burpee Modifications
Most folks can find their way to some kind of burpee, but the rep count might be too high to move through this quickly. Always feel free to bring the reps down to whatever level suits you! If you need to be more strict about your burpees, try out any version of the8 Count Body Builder. If you feel like that’s still too much for you, go with a Squat Thrust variation!
Optional Accessory Work
Ab Blaster #2 - Around the World
3 ROUNDS
:30 Crunches
:30 Crunches to the left knee
:30 Hip Lifts
:30 Crunches to the right knee
:30 Flutter Kicks
:30 Rest
Cool Down
1-2min in Pigeon / Figure 4 on each leg
1-2min in Happy Bab
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