'MLK' Workout | Full Body Workout | 2021 Revisit

Health & Fitness

The significance of the representative plan is as follows: 15 representatives of turkish get-ups for being 15 years of ages when he started college; 19 pike push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the year 1955, when the Montgomery Bus Boycott took location; 19 goblet squats and 63 mountain climbers for the year 1963, when he offered his “I Have A Dream” speech; 19 swings and 86 air squats for the year 1986, when the extremely first MLK Day was celebrated; 35 sumo deadlifts for winning the nobel benefit at the age of 35; and 39 lying toe touches for his assassination at the age of 39 (on April 4, 1968).

Perfect in your home workout -This “MLK” memorial exercise commemorates Martin Luther King Jr.s birthday (January 15, 1929).

This particular one was first posted by Coach Jk McLeod on Instagram (@coachjk_themusclefeed) after it was performed at The Workout Company Training Club (Bloomington, IL, USA) in 2017. Jks Instagram post did not define an advised (Rx) weight however later on validated to us that the advised weight (Rx) for the exercise a single 53/35 pound kettlebell.

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Perform the entire exercise with a single kettlebell for use in each weighted motion (kettle bell swings, goblet squats, mountain climbers, sumo deadlift high-pulls).

For Time
15 Turkish Get-Ups (alternating) (1.5/ 1 pood).
Then, 1 Round of:.
19 Pike Push-Ups (24/20 in box).
29 Burpees.
2 Rounds of:.
19 Kettlebell Swings (1.5/ 1 pood).
55 Hollow Rocks.
Then, 1 Round of:.
19 Goblet Squats (1.5/ 1 pood).
63 Mountain Climbers.
2 Rounds of:.
19 Kettlebell Swings (1.5/ 1 pood).
86 Air Squats.
Finally, 3 Rounds of:.
35 Sumo Deadlift High-Pulls (1.5/ 1 pood).
39 Lying Toe Touches (rotating).

The Air Squat.
The Burpee.
The Goblet Squat.
The Kettlebell Swing.
The Mountain Climber.
The Push-Up.
The Sumo Deadlift High-Pull.
The Turkish Get-Up.
Program more.

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Kettlebell( s).


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