05/28/2018: Happy Memorial Day!

Don't forget to join us a 9:00 in the Smugs Fitness lab for today's workout! It's free and can be scaled to meet all levels! If you’re coming to the Smugs Fitness Lab to do the workout today, we will begin promptly at 9:00 with a short warmup and explanation of the workout. See you then!

Workout #147 of 365 (2018)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching

followed by 10 Pushups, 10 Squats, and 20 Bird Dogs(hold 2 seconds/side)

EQUIPMENT NEEDED:  Kettlebell or other(s).

Complete the following

400 meter Run, 800 meter Run, OR 1600 meter Run


5, 10, 15, OR 20 Rounds:

5 Squats (any kind of squat; Goblet Squats, Double Kettlebell Squats, Bodyweight Squats, Barbell Squats…whatever…just do what is appropriate for your fitness level and training goals.)

10 Presses (any kind of press; Pushups, Pallof Press, Floor Press, Kettlebell Press, Double Kettlebell Press, Barbell Press…whatever…again, do what is appropriate for you!)

15 Kettlebell Swings (Ideally, you’re doing swings here. If you have never done Kettlebell Swings, today is not your day to learn. Instead, try Kettlebell Kettlebell Deadlift, Glute Bridge, or Total Body Extensions)


400 meter Run, 800 meter Run, OR 1600 meter Run

Record your time, rounds selected, and weight used along with any additional data needed to record today’s workout.


Workout Date: 
Monday, May 28, 2018