You can take this workout as fast or as slow as you want. There are different ways to do it so let your creativity (and goals) guide you down the right path.
As always, no gym is required. All you need for this one is a kettlebell, a timer, and a little bit of space. Here are the full details.
Workout of the Week [Episode 41]
To download a printable version of this workout (and get access to previous week’s workout logs), click here for access.
Total time estimate to complete the workout: 12-15 minutes
Before you begin:
Always include a proper warm-up before you start your workout. Your warm-up should consist of the following:
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
The Fitness Challenge:
This week’s workout is the One-Handed Grinder. It is built around three kettlebell exercises in one: the one-handed swing-to-press-to-squat.
Set your timer to stopwatch mode and complete the following repetitions for time:
- 25 X one-handed-swing-press-squat (left hand)
- 25 X one-handed-swing-press-squat (right hand)
Note: one full rep is made of the one-handed swing, the shoulder press, and the squat.
Your objective is to complete the 50 total repetitions in as short as time as possible. If you need to rest, do so, but the kettlebell is NOT allowed to touch the ground during rest. Keep it in the racked position. The timer does not stop until all reps are complete.
You are free to break up your reps in any way you wish. I did them one side at a time, but you can go 2 per side, or 5 per side, or go crazy and finish one side completely before moving on to the other. It’s up to you.
Here’s what the workout looks like:
Press play to watch the video.
After your workout
When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Change the Intensity:
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
To make the workout easier:
Here are some ways you can make the workout less challenging:
- Set the kettlebell down on the ground if you need to rest
- Use a lighter kettlebell
- Take a 30 second break after every 10 total reps
To make the workout harder:
Here are ways you can make the workout more challenging:
- Increase the total reps to 100 (50 per side)
- Use a heavier kettlebell
Make sure to track your results and share them in the comment section below. I’d love to see what kind of time you can achieve. Good luck!
To download a printable version of this week’s workout, use the sign-up form below! You’ll get free access to all of the previous weeks’ workout PDFs.