Joker 2
You scanned the Joker, you can’t go back now. No cheating. Pick one of the following options:
Complete the IKU™ Beginner Workout
45 seconds of the kettlebell double-arm hip hinge swing
15 seconds rest
45 seconds of the kettlebell goblet squat
15 seconds rest
45 seconds of the kettlebell strict shoulder press (on one side)
15 seconds rest
45 seconds of the kettlebell strict shoulder press (on the other side)
15 seconds rest
45 seconds of the kettlebell bent-over row (on one side)
15 seconds rest
45 seconds of the kettlebell bent-over row (on the other side)
15 seconds rest
1 minute of rest
Repeat for a total of 4 cycles if you picked 4 or more exercises. 6 cycles if you picked less than 4 exercises.
Severe punishment
If you picked 2 exercises, you will be completing 100 burpees and 100 swings over the day. No need to do it all at once but if you want and can, then do it.
If you picked 3 exercises, you will be completing 80 burpees and 80 swings over the day.
If you picked 4 or more exercises, you will be completing 60 burpees and 60 swings in one session.
Must do!
Post in our group “Why are kettle balls so awesome?”. Then complete your workout and post a photo of your workout in the comments on your post.
Questions?
You can always email or post in our group.
Completed Your Workout?
If you drew a great workout, don’t forget to share it with us and others, you can post a photo in our group here or tag us.