It’s time for a new new year challenge – and seeing that we’re facing an odd numbered year, you know that I’ll use this as an excuse for creativity. However – these are fun but challenging numbers, and I am presenting this workout as “untested” as we’re trying it on New Year’s Day ourselves as the weekly challenge! So as usual feel free to modify for your level and available equipment (if you need ideas, please leave a comment).
Warm-up
Joint Mobility:
Joint Circling Sequence (try the follow along one at the beginning of this workout, or your favorite moves)
3x Additional mobility (hip and hip flexor focus) sequence
Warm-Up Sequence 5x:
3x Pushups, crawl back to low squat, 3x Squats, reach back to crab walk position 6x paces, reach forward and crawl out to pushup position – repeat
2023 Circuit (try 3-5 rounds):
- 20x Push-ups (or pushup variation of your choice, also break up the set with short rests if necessary)
- 23x Kettlebell swings
- 20x Floor tap, knee raise lunges (aka sprinter’s lunges 10 right, 10 left)
- 23x Kettlebell swings
- 20x Mountain Climbers (regular or knee slap)
- 23x Kettlebell Swings
Strength Circuit 1x:
- 5/5 Kettlebell Presses (medium to heavy, up to you!)
- 10x Heavy Kettlebell Goblet Squats
- 5/5 One Lead Deadlifts (moderate weight kettlebell)
- 10x Double Kettlebell Thrusters
- 5/5 Kettlebell Presses
- 5x Heavy Kettlebell Goblet Squats
- 5/5 One Lead Deadlifts
- 5x Double Kettlebell Thrusters
- 3/3 Kettlebell Presses
- 5x Heavy Kettlebell Goblet Squats
- 3/3 One Lead Deadlifts
- 5x Double Kettlebell Thrusters
Abs Circuit 3x:
- 5x Power Breathing Crunches
- 20x One Arm One Leg Plank Switches
- 20x Star Crunches
All the best for the new year, and hope you’re starting 2023 strong!
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