21-18-15-12-9-6-3

KB swings

Push-ups

Straight forward little couplet here for your Thursday. Start with 21 reps of each movement and work your way down the ladder. Add in any cardio between rounds of you like! 

Make sure you're hinging at those hips and squeezing your glutes with the KB swings - you shouldn't feel this into your low back (I have to be careful with this at high volume - my belly weighs so much now that if I’m not really focused on activating my glutes and I’m just going through the motions, then it’s really easy to blow up my low back - which is NOT fun!) 

Modify the push-ups however you need - change up your base of support, go from your knees, or incline at bench / chair / table / wall. 

Have fun!