Ian’s Birthday Workout! (9 Years Old!)
FOR TIME
3 ROUNDS
8 Overhead Walking Lunges - R
13 Box Jumps
Then…
3 ROUNDS
8 Overhead Walking Lunges - L
22 Kettlebell Swings
Then… Finish with 9 Burpees! One for each year!
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
25 Jumping Jacks
Specific Warm Up
This workout has 3 movements that need to be warmed up, plus… burpees. Start with the Kettlebell Swing Primer at a light to moderate weight. After that, do a set of 5 Box Jumps on a low box (or sub in Power Jumps.) If you have the equipment available, do another set of 5 slightly higher and then a final set of 5 at your working height for the day. Lastly, test out about 10 Walking Lunges (5 per side) with the weight that you plan to use for the workout, even if it’s no weight at all!
Workout of the Day
Ian’s Birthday Workout! (9 Years Old!)
FOR TIME
3 ROUNDS
8 Overhead Walking Lunges - R
13 Box Jumps
Then…
3 ROUNDS
8 Overhead Walking Lunges - L
Then… Finish with 9 Burpees! One for each year!
Workout Notes
¡Mi niño pequeño! ¡Él es tan grande ahora! No lo creo…
This workout is dedicated to our big-ass son. Although he still feels like my little baby boy, we did have to get him deodorant recently and his feet are nearly as big as his mother’s. The times, they are a-changin’. We all know Ian loves an overhead walking lunge and a box jump, so those favorites made their way in. The format of this workout is such that there are two mini workouts to be performed back to back and the goal is to complete the whole thing as quickly as possible. There is no rest between the two mini workouts!
Lunge Variations
I personally always prefer a walking lunge as opposed to a stationary lunge, but if you don’t have room, any type of lunge will do. If you are looking for a different type of single leg work, you could also choose Step Ups or Split Squats. Remember that the lunges are 8 total per round, not 8 per leg.
Box Jump Variations
The Box Jump video contains variations all the way down to jumping over an imaginary line on the floor, so you can surely find something in there that works for you! Other options include Power Jumps and Tuck Jumps. I don’t program Tuck Jumps for the general public because they are NOT for everyone, so only go that route if you are positive you won’t injure your hip flexors/low back! If you aren’t ready to be airborne yet, a simple Air Squat or Dumbbell Squat Variation will do just fine.
Kettlebell Swing Modifications
These kettlebell swings can be any style! If the swing is too ballistic for you, go with a standard Deadlift. If you went with the Deadlift yesterday, try Single Leg RDL’s or some slow and careful Good Mornings.
Burpee Modifications
Remember, a slow burpee is still a burpee! If Burpee’s are too fast-and-loose for your back, go with the 8 Count Body Builder. If you feel like it’s so hard for you to get off of the ground that Burpees are productive for you, try the Squat Thrust instead!
Optional Accessory Work
None! Birthday gift from Ian to you : )
Cool Down
1-2min of Child’s Pose
1-2min of Samson Stretch on Each Side
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