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Fitness Challenge Week 3

Day Hopefully by now you’re getting used to the Kettle Bell Swing and jump roping and this week we;ll skip the burpees since you did 100 of them last week. If you didn’t do 100 last week feel free to do them this week.

Warm up:

  • 20 air squats
  • 20 jumping jacks
  • 20 walking lunges
  • 20 sit ups

Day 1:

  • 10 Kettle bell swings, 1 pushup
  • 9 kettle bell swings, 2 push ups
  • 8 kettle bell swings, 3 pushups
  • 7 kettle bell swings, 4 pushups
  • 6 kettle bell swings, 5 pushups
  • 5 kettle bell swings, 6 pushups
  • 4 kettle bell swings,7 pushups
  • 3 kettle bell swings, 8 pushups
  • 2 kettle bell swings,9 pushups
  • 1 kettle bell swing, 10 pushups

Day 2: 

Do each exercise for 60 seconds, Do 3 rounds total.

  • jump rope (double under if you can)
  • kettle bell swings
  • jump rope
  • goblet squats
  • sit ups.


Optional Day 3:

5 minutes walking lunges while holding the kettle bell.

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