My internet nerd friends get the reference there “all the things”. Named that because well, there’s mobility, calisthenics (pull-ups), kettlebells, and sandbag. Once again, Monday was being Monday and full of all kinds of interesting business related challenges. Still… I wasn’t about to skip a workout because of that. After seeing a really fun Facebook Live video of some friends overseas finishing their workout with a shouldered heavy sandbag plus kettlebell walk I had to try it. I couldn’t wait one more day! They were going super heavy with theirs, but what I had on hand seemed just about right for my size and my waning energy level….
Here’s what I did:
(For reference, for the double swings and for the one leg deadlifts–with both kettlebells because the were sitting there, I used a pair of 16kg. For the carries, I used an Ultimate Sandbag “strength” bag that weighs about 50lbs, and a 32kg (70lb) kettlebell. Adjust to your needs–and to what you have around!)
In case my fancy graphic is difficult to read here it is in text:
I warmed up with my favorite joint mobility exercises and a couple of our old favorite, RKC kettlebell armbars (extremely light weight because I stay in these for a while)
I then did 2 sets of NEAR max reps pull-ups which today meant 10 and 8.
Timer was set for 15 minutes and it was game on!
AMRAP–as many rounds as (safely) possible:
- 10 double kettlebell swings
- 10 (alternating) one leg deadlifts
- 1 long walk with shouldered sandbag right, kettlebell in left hand
- 1 long walk with shouldered sandbag left, kettlebell in right hand
After catching my breath and posting the end of the last round on Instagram, I began part 3: take the sandbag up several flights of stairs… switching at the halfway point 🙂
A quick shower and back to work!
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