To say that 2021 has been an… “interesting” experience is an understatement. So, what better way to send off a strange year with a New Year’s Eve Workout! There’s even a few analogies – the high rep sets get grueling if you’ve opted to go for a moderately heavy weight (which is what we did when testing it on Wednesday) – and seems a fitting metaphor for the year. Get it in gear, one foot in front of the other, keep going etc. Hey at least this only takes about an hour, right?
We began with a joint mobility sequence (it’s all in this follow along workout video (the first 2 parts)…) You may also wish to add a few get-ups with or without weight.
Then Our Kettlebell Warmup Circuit:
- 10x Kettlebell swings
- 1x Prying goblet squat
OPTIONAL: we tested our max pull-ups
My weird program is coming soon, but over just a few months, it took my client from 4 reps up to an all time record of 12 dead hang pull-ups on Wednesday!
Main Circuit – 2021 Theme
(The them is in reps but also in “sentiment” … yes this is a grind. Choose your kettlebells wisely and if you’re a beginner, please feel free to break up the sets to preserve form. For me, 2021 was all about making smart choices in the attempt to stay healthy and continue to get a ton done. This workout kind of reflects that idea. So be smart, take breaks when you need to, but get right back into it as soon as you can.)
We went for 3x rounds, but it is designed for anywhere from 2-5x depending on how you’re feeling and which weights you’ve chosen. Three was just about right though – and OOF it was ENOUGH!
- 20 Kettlebell Snatches (10 right, 10 left)
- 21 Kettlebell swings
- 20 Floor tap, knee raise lunges (aka sprinter’s lunges 10 right, 10 left)
- 21 Goblet squats (these get interesting)
- 20 Heavy Presses (heavy is relative, but do these as 5 right, 5 left, 5 right, 5 left)
- 21 Pushups (standard or whatever variation makes the most sense for you)
Abs Finisher:
We used my old favorite timing interval for these – 30 seconds work, 10 seconds rest and went for three total rounds:
- Cross-reach situps
- Power Breathing Crunches (more on these soon)
- Scissor Kicks
- Bridges (shoulder bridges then full bridges if appropriate)
We then cooled down with our joint mobility/joint circling sequence from the beginning.
One last thing…
Here’s to a great 2022 – and if you didn’t see this post in time for your New Year’s Eve workout, just change the rounds of 21 reps to 22 reps! HAHA!
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