Vault 2026 Level 23: ET SHIFT

Workout
4 Sets

Each Set is 2 Rounds

6 Goblet Squat
12 Kettlebell Eye Level Swing
30 Seconds Continuous Movement

Rest 1 Minute Between Sets

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB

Goal
Total Time (Including Rest)

Score
12-16 Minutes

Coaches Notes
The way this one works is you'll perform 6 squats, followed by 12 swings, and then move continuously for 30 seconds. That's one round. Repeat one more time. That's one set. Rest for 1 minute before starting the next set. Continue following that pattern until 4 sets are complete!

Choose a weight for goblet squat that you're confident will allow you to do all 6 reps in a row. If you're feeling saucy, move immediately into the swings without putting the weight down! Otherwise, setting it down and taking a quick break before knocking out the swings is totally fine.

With loaded squats and swings, it's possible you'll feel some tightness in your low back as the workout progresses. Here are some tips for limiting that: During the squats, fight to lead the way up with your shoulders - don't let your hips rise first! During the swings, keep your chest proud as the weight travels down and avoid leaning back as the weight travels up.

For more from us: https://streetparking.com/

Follow Street Parking at:

Instagram: @streetparking (https://www.instagram.com/streetparking/)
Facebook: facebook.com/streetparkingfitness (https://www.facebook.com/streetparkingfitness/)
Youtube: youtube.com/streetparking
Miranda Alcaraz: @fearlessmiranda (https://www.instagram.com/fearlessmiranda/)
Julian Alcaraz: @009julian (https://www.instagram.com/009julian/)

Thanks for watching!

Видео Vault 2026 Level 23: ET SHIFT канала Street Parking