Alt. EMOM x 6 Rounds
Min A: 20 KB Swings
Min B: :50 Plank
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
5 Inchworms (with Push Up)
10 Lunges
25 Jumping Jacks or 50 Single Unders
Specific Warm Up
Go through the Kettlebell Primer with either a kettlebell, double dumbbells, or a single dumbbell (whichever you plan to use today!)
Workout of the Day
Alt. EMOM x 6 Rounds
Minute A: 20 KB Swings
Minute B: :50 Front Plank
*This means that you will start a clock and at the top of the first minute, you will do 20 Kettlebell Swings. These would ideally be overhead, but eye level is totally cool if you are more comfortable with that. You will rest for the remainder of that minute. At the top of the next minute, you will do as much planking as possible in 50 seconds. Obviously, the goal is to be able to do all 6 rounds of 50 second plank without stopping, but that’s probably not going to happen! Come up and down as much as you need to, but wherever you are at the :50 mark, end your plank and get ready for more kettlebell swings.
Alternate back and forth between these two movements until you have completed 6 Rounds, which will take 12min.
Accessory Work
Bi’s and Tri’s
3 - 5 Rounds
10 Bicep Curls (each arm)
*Rest 1-2min
Cool Down
Hold the following stretches for 1-2min each:
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