Kettlebell Warm-up Series (J) (Whole body focus)
5 Right-arm single-arm overhead lunges
5 Right-arm single-arm kneeling press
5 Right-arm kneeling windmills
5 Left-arm single-arm overhead lunges
5 Left-arm single-arm kneeling press
5 Left-arm kneeling windmills
*Leaderboard only the rounds completed on the minute. Add total reps to your workout notes.
Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many reps/rounds you can complete.
If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.
The goal is to have this round in under 0:45 if it takes longer decrease the reps in the workout. Consider 3-6-9 or 4-8-12.
This movement will be the hard part of the workout. Ideally, multiple rounds will be able to be performed unbroken.
*Decrease reps per round first.
*Reduce reps per round to hit the intended 0:45 per round to start.
MINIMAL EQUIPMENT OPTIONS
The only modification will be for the pull-up. Perform any upper-body pulling variation that is available. Ring rows, dumbbell rows, backpack rows, etc. are all great options.
30 PVC pass throughs