Time: 45 minutes
Equipment Needed: Kettlebell, Dumbbells, and a Jump Rope (optional)
Warm Up: 5 - 10 minutes
Downward Spiral Challenge:
Complete this ENTIRE circuit at one time in your best time possible (and with perfect form). Use modification and scale when necessary.
½ mile Run
100 Jump Ropes
90 Hollow Rocks OR Plank with Alternating Butt Kicks (90 per side)
80 Side Bends (40 per side)
70 Mountain Jumpers
60 Kettlebell Swings
¼ mile Run
50 Gian Flutter Kicks
40 Dips
30 Upright Rows
20 Double Unders
10 Deck Squats
½ mile Run
Rest 3 - 6 minutes or as needed.
Finisher:
Complete 1 - 2 rounds.
30 seconds Side Plank (left)
30 seconds Side Plank (right)
30 seconds Alternating Quadruped
3 x 10 second Holds on Hip Bridges
Cool Down and Stretch: 5 - 10 minutes
Workout by: Saara Haapanen
Photo Credit: Canva by Crystal Sing from corelens