Workout of the day

Get ready for a killer midweek sweat session with Wednesday Warrior! This full-body workout is designed to push your limits and boost your endurance. Perfect for all fitness levels, it’s packed with functional bodyweight movements and can easily be scaled to your needs. Let’s crush it together!

The workout of the day consists of:

For Time:

3 Rounds:

  • 1 minute Burpees
  • 1 minute Mountain Climbers
  • 1 minute Push-Ups
  • 1 minute Jumping Jacks
  • 1 minute Sit-Ups
  • 1 minute Walking Lunges
  • 1 minute Kettlebell Swings (1.5 pood/24kg/53lb, 1 pood/16kg/35lb)
  • 1 minute Rest

Scaling

Scale Options:

  • Burpees: Reduce to up-downs or step-back burpees
  • Mountain Climbers: Slow the pace or reduce the range of motion
  • Push-Ups: Perform from the knees or elevate hands on a box
  • Jumping Jacks: Substitute with half jacks
  • Sit-Ups: Substitute with crunches or decrease the range of motion
  • Walking Lunges: Perform stationary lunges
  • Kettlebell Swings: Reduce the weight or substitute with Russian swings

No equipment

Alternatives for those without equipment:

  • Kettlebell Swings: Use a backpack filled with books or water bottles
  • Walking Lunges: Perform bodyweight lunges without the kettlebell
  • Push-Ups: No equipment needed
  • Sit-Ups: No equipment needed
  • Jumping Jacks: No equipment needed
  • Mountain Climbers: No equipment needed
  • Burpees: No equipment needed

Warmup

  • 3 minutes of light jogging in place
  • 2 minutes of dynamic stretching (arm circles, leg swings, trunk rotations)
  • 1 minute of high knees
  • 1 minute of butt kicks
  • End with 1 minute of inchworms

Cooldown

  • 2 minutes of walking to bring the heart rate down
  • 2 minutes of static stretching: hamstrings, quads, shoulders
  • 1 minute of deep breathing
  • 1 minute of child’s pose
  • 1 minute of seated forward bend