07/06/2026
💪 HOME WORKOUT OF THE DAY 💪
No bootcamp this week....no problem 😊 ...
So I may be away from the field this week, however I have put together a simple session that you can do at home..with or without a kettlebelk 💪
All you need to do is set a timer for the first part ⏲️
Complete 4 rounds of:
✨️30s Swings (No kettlebell? No problem!
Hold a household item such as a tin of beans, water bottle, or book, or simply use your hands. Hinge at the hips, then explosively drive your hips forward and squeeze your glutes. Imagine you're swinging a kettlebell using the power from your hips rather than your arms.)
•✨️30s High Knees...run these if you can , be explosive in your arm and leg moments...but if you can't run just walk them out and really drive your arms and knees
• ✨️30s Squats...want more cardio ..go for jump Squats, want to feel even more burn pulse those Squats out .. keep your back straight, push your bum back and get as low as you can into them
• ✨️30s Mountain Climbers.. long arm plank, engage that core , squeeze your abs and brace your tummy as if someone is gonna poke you .. bring your knee yo to your elbow, run it, walk it, twist it ...you choose 💪... struggling with this ..then stand tall , engage the core and twist your knees up to your elbows with your hands rested on the back of your head 😀
• ✨️30s Overhead Press.. engage the core, take your kettlebell from the chest above your head , you can use a tin of beans or any other item , jsut keep a good grip, don't hit your head and stay safe
• ✨️30s Fast Feet... reqllt drive through with your arms, imagine you are trying to win the race .. get your heart rate up
Rest 60 seconds between rounds.
🔥 Finish with a 4-minute TABATA challenge: look on Spotify or another music app and search TABATA .. or set a timer for 20 seconds work and 10 second break...and set for 8 rounds
1. Burpees ( you know you love them really)
2. Goblet squats ( hold the kettlebell or object into your chest, sit back into that Squat, stand and repeat
3. Military press ...hold the weight ..drive in front , back to chest, above your head and back down again..and repeat
4. Bicep curl .. with a kettlebell , hold the hand , straighten arms down and raise up , bending at the elbow and release and repeat ... or use tin of beans or even just tense the muscle and mimic as if you have the weight in hand .
5. Jumping Jack's...jump them, step them ..up to you 😃
6. Reverse lunge ...use with or without a weight
7. Russian twist ...sit of floor , tilt back, feet on or off the floor , and tap side to side...again with or without a weight
8. And back to the amazing burpees 😃 😃
Comment below when you've completed it! 👇
