Have you got 15-min to spare? Or have you have miss too many training session this week? Or have you ran out of training idea? I got you cover here. Make sure you are well warm up and we recommend doing at least 5 min of Original Strength Reset Flow before you get into it. This workout will work your legs, bum and leave you a little winded.
HERE IS THE PLAN:
Perform 10 rounds of Goblet Squats and Two-Handed Kettlebell Swings with strict form. Make sure you know how to do both squats and swings proficiently before doing this workout. Not sure how to swing the kettlebells? Check out our Perfect Kettlebell Swing Workshop (FREE if you bring a friend) or check out our Kettlebell Swing Step-by-Step Guide.
Watch the Video Below To See How Round #1 is Done
Start with 10 reps for both lifts and drop 1 rep each round for both lifts until you hit 1 rep with no rest or minimal rest. Be sure to set a timer and see how long you take to finish every time you perform this. Therefore, it will look like this:
Round #1: 10 Goblet Squats 10 Swings
Round #2: 9 Goblet Squats 9 Swings
Round #3: 8 Goblet Squats 8 Swings
Round #4: 7 Goblet Squats 7 Swings
Round #5: 6 Goblet Squats 6 Swings
Round #6: 5 Goblet Squats 5 Swings
Round #7: 4 Goblet Squats 4 Swings
Round #8: 3 Goblet Squats 3 Swings
Round #9: 2 Goblet Squats 2 Swings
Round #10: 1 Goblet Squats 1 Swings
FINISH!!! STOP your timer and check your time.
STOP when you lose your form (THIS IS HIGHLY RECOMMENDED)
Ladies use between 8kg to 16kg
Men use between 16kg to 24kg
Let us know if you have a question in the comment section below. And enjoy the workout! Want more workout of the week, click here.