Workout of the day

The workout of the day consists of:

5 rounds for time: 50-40-30-20-10 Dumbbell Thrusters 50-40-30-20-10 Dumbbell Box Step-ups

Scaling

Scale Options:

• Reduce the reps: 40-30-20-10-5
• Reduce the weight: use lighter dumbbells or no weights
• Perform thrusters with a medicine ball or no equipment
• Step-ups: use a lower box or perform lunges instead

No equipment

Alternatives (no equipment):

• Bodyweight squats instead of Dumbbell Thrusters
• Bodyweight Step-ups on a sturdy chair or steps
• If no chair or steps, perform alternating reverse lunges

Warmup

Warm-up:

• 3 minutes easy cardio (jog, bike, row)
• Dynamic stretches: leg swings, arm circles, hip circles
• 2 rounds of: 5 bodyweight squats, 5 push-ups, 10 walking lunges
• Practice movements with light weights or no weights to work on form.

Cooldown

Cool-down:

• 5 minutes easy cardio to lower heart rate
• Stretching: hold each stretch for at least 30 seconds
  • Hamstring stretch
  • Quadriceps stretch
  • Shoulder stretch
  • Chest stretch
  • Hip flexor stretch