Name: Playbook - Sarah Herse - KB Swings, Lunges & Jump Rope!
Uploaded: 2024-03-20T21:08:55.261Z
Duration: 15 min
Description: KB Swings, Lunges & Jump Rope!

Jennifer

Sheena Zemke

Valeria

Great! Nice way to get some cardio in beside the basics!

Love this met com and cannot wait for you to post more workouts. Love to see some workouts posted on advanced workout section

Denise

Metcon 10
A. Complete 27, 21, 15, 9, 6, and 3 reps each of:
A1.Russian Kettlebell Swings 
A2. Goblet Reverse Lunges
*Perform 50 Double-Unders after every round (or singles or jumping jacks)
**Perform 27 swings, 27 lunges, & 50 jump rope/jumping jacks, then 21 swings 21 lunges, 50 jump rope, etc.

Metcon 10
A. Complete 27, 21, 15, 9, 6, and 3 reps each of:
A1. Russian Kettlebell Swings 
A2. Goblet Reverse Lunges
*Perform 50 Double-Unders after every round (or singles or jumping jacks)
**Perform 27 swings, 27 lunges, & 50 jump rope/jumping jacks, then 21 swings 21 lunges, 50 jump rope, etc.

Russian kettlebell swings

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

Metcon 10

KB Swings, Lunges & Jump Rope!

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

KB Swings, Lunges & Jump Rope!

Community

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