Our workout of the week is call: 3×7=21. This workout is made up of 3 circuits of 3 exercises. Each circuit is 7 minutes and you perform each exercise for 21 reps.
The Workout
3×7=21
Complete each circuit for 7 minutes.
Rest 2 minutes between circuits
Circuit 1: Double Kettlebell
21 KB Hip Bridge Floor Press
21 Racked KB Squats
21 KB Overhead Press
Circuit 2: Single Kettlebell
21 Single KB Deadlift
21 Single KB Clean
21 KB Goblet Squat
Circuit 3: Bodyweight
21 Push-ups
21 Pike-ups
21 Box Jumps
How to perform 3×7=21
Prepare
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
3×7=21
You will need a couple kettlebells, but may want a couple of different weight for this workout. This is a timed workout. Each circuit is 7 minutes with 2 minutes rest between Circuits. Choose weights that will challenge you but that is not too heavy to compromised form.
After you complete a warm-up, grab your kettlebell and get started. Challenge yourself.
Circuit 1: Double Kettlebell
The first circuit for 3×7=21 is a double kettlebell circuit. Each exercise requires 2 kettlebells. You will start with hip bridge floor press. Just like a regular floor press except you will drive your hips up off the floor and hold them while performing the press. The second exercise is a racked grip squat. The final exercise in the first circuit is the overhead press. Starting from the front rack, press both kettlebells overhead at the same time. Once you finish all three exercises, start over and go through the circuit as many times as you can for 7 minutes.
Circuit 2: Single Kettlebell
The second circuit in 3×7=21 is a single kettlebell circuit. Each exercise is performed with one kettlebell. Starting with a single kettlebell deadlift. Make sure you are hinging at the hips, keeping your back flat and shoulders square. Next exercise is a kb clean. Keep your chest proud as you perform this exercise. the last exercise in this circuit is the goblet squat. Continue to work through this circuit for the 7 minutes.
Circuit 3: Bodyweight
The final circuit in 3×7=21 is a bodyweight circuit. You will begin with push-ups, either regular or from the knees. For the next exercise you will need a set of val-slides to place under your feet to perform pike-ups. The last exercise requires a box or platform. The last exercise is box jumps. Perform 21 reps of each exercise, going through the circuit for 7 minutes.
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