Workout of the day

Get ready to electrify your workout with “Supercharged Saturday”! This high-intensity, full-body workout is designed to test your strength and endurance while keeping things fun and engaging. Whether you’re pushing through the sumo deadlift high pulls, lighting up your core with V-Ups and Russian Twists, or blasting your shoulders with the Push Press, you’ll leave feeling accomplished and energized. Let’s get after it!

The workout of the day consists of:

3 rounds of:

  • 1 minute Sumo Deadlift High Pull (95 lb / 65 lb)
  • 1 minute V-Ups, 1 minute Push Press (95 lb / 65 lb)
  • 1 minute Russian Twists
  • 1 minute Rest

Scaling

Scale Options:

  1. Sumo Deadlift High Pull: Beginner: Use 55 lb / 35 lb Intermediate: Use 75 lb / 55 lb
  2. V-Ups: Beginner: Tuck-Ups or Sit-Ups Intermediate: Single-Leg V-Ups
  3. Push Press: Beginner: Use 55 lb / 35 lb Intermediate: Use 75 lb / 55 lb
  4. Russian Twists: Beginner: Seated Oblique Twists without weight Intermediate: Russian Twists with a lighter weight

No equipment

Alternatives for Those Without Equipment:

  1. Sumo Deadlift High Pull: Stuff a backpack with books or use a heavy household item (e.g., a water jug).
  2. V-Ups: No equipment needed.
  3. Push Press: Use filled water bottles or a weighted backpack.
  4. Russian Twists: No equipment needed; can use a small weighted item if desired.

Warmup

  1. 5 minutes of light cardio (jog, row, or cycle)
  2. Dynamic stretches:
  • Arm Circles (30 seconds forward, 30 seconds backward)
  • Leg Swings (30 seconds each leg)
  1. 2 rounds of:
  • 10 Air Squats
  • 10 PVC Passthroughs
  • 10 Scapular Push-Ups
  • 10 Sit-Ups

Cooldown

  1. Static stretches:
  • Hamstring Stretch: 1 minute each side
  • Shoulder Stretch (wall or partner): 1 minute each side
  • Cat-Cow Stretch: 1 minute
  1. 5 minutes of light walking or slow rowing to bring the heart rate down