It was refreshing to get an afternoon workout in today. All you need to complete it is a kettlebell and something to jump onto. Here is what we did:
– 10 sets of 10 2-handed kettlebell swings with focus on form and proper breathing
– 30 pushups followed by 5 sets of 7 pushups with 15 second rest intervals
– 7 sets of…
–> 5 slow grinding goblet squats (you could use either a kettlebell or a dumbbell)
–> 10 box jumps where you fully extend to a standing position at the top, then complete an air squat, and then step back down.
You could complete this individually, or with a partner… switching every time both are complete.
For the kettlebell swings, I used a 16kg kettlebell. For the goblet squats, I used a 12kg kettlebell, and the box jump is approximately 24″.
It is important to note that the workout focused on controlled movement and not bouncing up and down on the knee joints (your knees will thank you for that, and the goal is strength building NOT max reps). This workout should thoroughly smoke your legs and core.
Remember, don’t forget to stretch when you are done… Bretzels and press-ups are good for that.
If you happen to try this workout, post here and let me know what you think.