Workout of the day

Happy Hump Day, athletes! Today’s focus is building lower body strength and endurance with our Midweek Step-Up Strength workout. Let’s fire up those legs and glutes with some step-ups that’ll get you over the midweek hump! Remember to scale as needed and listen to your body as we go through the rounds.

The workout of the day consists of:

For Strength:
5 Rounds of:

  • 30 Dumbbell Box Step-Ups (15 each leg)
    Weight: 12 lb (5.5 kg) for Women / 20 lb (9 kg) for Men

Scaling

Scaled Option (for Beginners):

  • Reduce the weight or use body weight only.
  • Lower box height or use a sturdy chair.

No equipment

No Equipment Workout:

  • Substitute Dumbbell Box Step-Ups with Bodyweight Step-Ups or Lunges.
  • If no box or chair available, perform high knees or step up onto a sturdy object like a large book or small platform.

Warmup

Warm-Up (7 minutes):

  • 60 seconds Jumping Jacks
  • 60 seconds Bodyweight Lunges
  • 60 seconds High Knees
  • 60 seconds Air Squats
  • 2 minutes Stretching (hamstrings, quads, calves)
  • 1 minute Box Step-Ups (no weight)

Cooldown

Cool-Down (5 minutes):

  • 2 minutes Light Jog or Walk
  • 3 minutes Stretching (focus on lower body: hamstrings, quads, calves, glutes)