FOR TIME
25 - 20 - 15 - 10 - 5
Russian Kettlebell Swing
Kettlebell Goblet Squat
Mountain Climbers
General Warm Up
Start with 3-5min of easy cardio of choice to get nice and warm. Then…
3 ROUNDS
10 Air Squats
50 Jump Rope or 25 Jumping Jacks
Specific Warm Up
Begin with the Kettlebell Swing Primer with a light kettlebell. Then, work your way up to the weight you’d like to use for your swings, doing sets of 5 at a time. Then work your way up to your goblet squat weight, doing sets of 5 at a time. This weight may or may not be the same as your swing weight. After that, practice some Mountain Climbers and be sure to note that with Mountain Climbers we will be doing the rep count on each leg. So 5 Mountain Climbers is R-L-R-L-R-L-R-L-R-L.
Workout of the Day
FOR TIME
25 - 20 - 15 - 10 - 5
Kettlebell Goblet Squats
Workout Notes
When I wrote this workout, I was picturing just using one weight for both the Swings and the Squats. That doesn’t mean you have to do it that way, but that’s kind of what I had in mind. Sounds fun, right?
If you’ve never done a workout like this before, the first thing to note is that the workout is listed as FOR TIME. That means you’ll try to do all of the work in as little time as possible. The work itself will start with 25 Swings, then 25 Squats, then 25 Mountain Climbers (on each leg.) Then you’ll move on to 20 Swings, 20 Squats, and 20 Mountain Climbers. Continue on with 15 of each move, then 10 of each move, and then finally 5 of each movement.
Russian Swing Modifications
This workout is written to have you swing the kettlebell or dumbbells to eye level so that you can go heavier. However, if you only have access to lighter weights and are comfortable with the American Swing (overhead) then you can absolutely go for that! If the swings are not your jam, use deadlifts instead, but keep them at a reasonable weight. It’s a lot of reps!
Goblet Squat Modifications
This movement is meant to be the Goblet Squat, but it can be any version of squat that’s found in the Dumbbell Squat Variations video. Of course, if weighted squats aren’t in the cards for you, you can go for any version you find in the Air Squat video.
Mountain Climber Modifications
The Mountain Climber is a tough movement! As noted above, remember that the number of reps in the round applies to EACH LEG. This is the only movement where I do that! The Mountain Climber video shows lots of modifications, but if none of those work for you, you can use Bicycle Crunches, Around the World Planks, or Front Planks using 1:00, :50, :40, :30, and :20.
Optional Accessory Work
Accumulate 25 - 75 Hand Release Push Ups in as few sets as possible.
Cool Down
1-2min in Pigeon / Figure 4 on Each Leg
1-2min in Samson Stretch on Each Leg
1-2min in Saddle Pose
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