8 Rounds

2 Inchworms
6 KB Swings
12 Step Ups

Idea weight for Men: 30-45# KB or DB

Idea weight for Women: 12-25# KB or DB

Score: Total Time

Goal: Under 20 Min

NOTES:

For this workout you will do 2 inchworms, 6 Swings, and 12 Step ups.  Repeat that 8 total times!

For the inchworms you will place your hands on the ground.  Walk your hands out to the top of the push up.  Perform a push up (you may go to your knees if you need to) - then walk your hands back in and stand up!

If you need to lower to 1 inchworm per round to allow you to keep moving - you may do that!

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the step ups you will want to choose a height that challenges you but allows you to keep moving and that you feel comfortable stepping up AND down.

Place your WHOLE foot on your step.  Drive out of your heel to stand up.  Make sure the knee doesn't cave in as you are standing!  You will switch feet with each step so for each round of 12 reps you end up doing 6 per leg.