Workout of the day
Get ready for Supercharged Saturday! This workout is all about quick transitions and keeping that heart rate up. Each minute brings a new set of challenges, and you’ll be alternating between upper and lower body exercises to build strength and endurance. Let’s dig deep and push through together!
The workout of the day consists of:
EMOM 12 (Every Minute on the Minute for 12 minutes):
- 12 Dumbbell Thrusters (27 lb / 12 kg)
- 8 Pull-Ups
- 12 Ring Dips
- 16 Sit-Ups
Scaling
Scaled version:
- 12 Dumbbell Thrusters (20 lb / 9 kg)
- 8 Jumping Pull-Ups
- 12 Box Dips
- 16 Sit-Ups Beginner version:
- 12 Air Squats
- 8 Ring Rows
- 12 Box Push-Ups
- 16 Sit-Ups
No equipment
For those without equipment:
- 12 Air Squats
- 8 Towel Rows (use a sturdy towel over a door)
- 12 Chair Dips
- 16 Sit-Ups
Warmup
- 400m Run or 500m Row
- 2 Rounds of:
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 5 Inchworms
- 10 Air Squats
- Stretching:
- Shoulder Stretch
- Hip Flexor Stretch
Cooldown
- 400m Walk
- Stretching (hold for 20-30 seconds each):
- Pigeon Pose
- Child’s Pose
- Tricep Stretch
- Forward Fold
