PENNY
Cardio and strength
Max heart rate: 157 BPM
Average BPM: 120
Zone: Orange
Calories burned in the session: 500+
Improved aerobic fitness and ability to sustain high-intensity effort for longer
Duration: 14 to 20 minutes
Taco: 14.37 @ 16kg
Warm-up
5 x jumping jacks
5 x thoracic rotation into cross knee to elbow
Repeat on the other side
3 rounds
3 x alternating Curtsy lunge into arms overhead
5 x full hip circles
Repeat in the other direction
3 cycles of the warm-up
Workout
Half snatch
x 60
Jerk
x 50
Hang clean
Press
Overhead reverse lunge
x 40
Triceps push-ups
x 30
Kettlebell Monster
PENNY
Who is this for
Intermediate-level athletes with single kettlebell experience ready for moderate intensity. Expect 16 to 20 minutes of work.
Difficulty breakdown
LevelIntermediate
IntensityModerate
Duration16 to 20 min
EquipmentSingle Kettlebell
Why this workout
Max heart rate: 157 BPMAverage BPM: 120Zone: OrangeCalories burned in the session: 500+Improved aerobic fitness and ability to sustain high-intensity effort for longer
About this workout
Max heart rate: 157 BPM
Average BPM: 120
Zone: Orange
Calories burned in the session: 500+
Improved aerobic fitness and ability to sustain high-intensity effort for longer
Task breakdown
The workout
Warm-up
Warm-up
As written by the coach
5 x jumping jacks
5 x thoracic rotation into cross knee to elbow
Repeat on the other side
3 rounds
3 x alternating Curtsy lunge into arms overhead
5 x full hip circles
Repeat in the other direction
3 cycles of the warm-up
Workout
Workout
As written by the coach
Half snatch
x 60
Jerk
x 50
Combo:
Hang clean
Press
Overhead reverse lunge
x 40
Triceps push-ups
x 30
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