Workout of the day

Ready to kick off your weekend strong with ‘Fun Flip Friday’? This workout will test your stamina and strength with 12 rounds of dynamic and effective movements. Get ready to sweat, push your limits, and have some fun!

The workout of the day consists of:

12 rounds for time of:

  • 12 Dumbbell Deadlifts (50 lbs / 22.5 kg)
  • 12 Hand Release Push-Ups
  • 12 Walking Lunges
  • 12 Burpees

Scaling

  1. For beginners: 12 rounds down to 8 rounds Use lighter weights (20 lbs / 9 kg) for Deadlifts Knee Push-Ups instead of Regular Push-Ups
  2. For intermediate: Stick with the original number of rounds Use moderate weights (35 lbs / 16 kg) for Deadlifts Scale push-ups to knee push-ups if needed

No equipment

  1. Use a heavy backpack instead of dumbbells for deadlifts
  2. Push-Ups can be done against a sturdy table or chair
  3. Walking Lunges can be done in place if space is limited
  4. Burpees can be modified to step-back burpees

Warmup

5-minute easy jog or jump rope Dynamic stretches (arm circles, leg swings, torso twists) 3 rounds of: 10 Air Squats 10 Push-Ups 10 Alternating Lunges

Cooldown

3 rounds of: 30-second Forward Fold stretch 30-second Child’s Pose 30-second Couch Stretch (each leg) 2-3 minutes of deep breathing