Workout of the day

Get ready for an intense, full-body workout that will push your endurance and strength to the limits. today’s Sweat-It-Out Sunday is designed to get your heart rate up and muscles burning. It’s a great mix of cardio and strength that anyone can tackle - just scale as needed and give it your all!

The workout of the day consists of:

5 rounds for time of:

  • 400 meters Run
  • 20 Burpees
  • 15 Dumbbell Push Press (50 lb / 22.5 kg)

Scaling

  1. Run: 200m or Row 400m
  2. Burpees: 15 Burpees or step-back Burpees
  3. Dumbbell Push Press: 35 lb / 15 kg or 25 lb / 11 kg

No equipment

  1. Run: High Knees in place for 2 minutes or 200m Shuttle Runs
  2. Dumbbell Push Press: 15 Pike Push-Ups or 15 Handstand Push-Ups against the wall if no dumbbells are available

Warmup

  1. 500m Light Jog
  2. Dynamic Stretches (Leg Swings, Arm Circles, Hip Openers)
  3. 3 Rounds of 5 Inchworms, 10 Air Squats, and 10 Scapula Push-Ups

Cooldown

  1. 400m Walk to Cool Down
  2. Static Stretches (Hamstring Stretch, Shoulder Stretch, Chest Opener)
  3. Deep Breathing Exercises