HYDRA
A quick cardio and muscular endurance workout
Exercises: Curl, Row, Squat, Turkish Get-Up
Number of kettlebells required: One
Overall intensity: Moderate to High
Approx. total working time: 15 minutes
Overall benefits: Strength, Cardio
A quick cardio and muscular endurance workout with a single kettlebell. The workout calls for 2 Turkish get-ups to be performed unbroken, i.e. the round doesn’t count unless the exercise was performed two times without putting the weight down. So, 2 Turkish get-ups count as 1 round, if you would do 4 without putting the weight down it would be 2 rounds, and so on.
This tempo training improves your aerobic fitness and ability to sustain high-intensity effort for longer. My heart rate was 120 BPM on average and 164 BPM max. In the 30 minutes that included the warm-up, prep work, workout, and cooldown, I burned 356 calories.
Workout
Task 1 Green
2 × standing curls
3 × bent over rows
Switch at will
5 minutes AMRAP
Task 2 Red
Racked squat to overhead
Switch at will
4 minutes AMRAP
Task 3 Orange
2 × Turkish get-up
Switch at will
6 minutes AMRAP
Scoring: Task 1, 2, and 3 equals rounds times kettlebell weight
Weight: Task 1 and 2 the same, and 3 is free choice
Completed the workout? Record the details of how it all went to be able to measure progress.
Buy a t-shirt to show the world that you completed it. Remember, only if you actually completed a workout may you wear that t-shirt proudly.