Workout of the day

Get ready for an intense and rewarding workout with our ‘Iron Circuit! This session is designed to challenge your strength, stability, and endurance. With scalable options to ensure everyone can join in, no matter your level, let’s crush this together!

The workout of the day consists of:

3 rounds for time of:

  • 12 Weighted Lunges (35 lbs/16 kg or 18 lbs/8 kg)
  • 12 Ring Chest Flys
  • 50 meters Farmers Walks (35 lbs/16 kg or 18 lbs/8 kg)
  • 30 seconds Plank

Scaling

  1. Weighted Lunges: If you cannot perform weighted lunges, do bodyweight lunges.
  2. Ring Chest Flys: If rings are not available, perform Push-Ups.
  3. Farmers Walk: Use a manageable weight or perform without weight to scale down.
  4. Plank: If unable to hold plank for 30 seconds, reduce to 20 seconds or as long as possible.

No equipment

  1. Weighted Lunges: Use household items like water bottles or backpacks if weights are not available.
  2. Ring Chest Flys: Perform floor chest flys using water bottles or do Push-Ups.
  3. Farmers Walk: Use household items like grocery bags filled with books or water bottles.
  4. Plank: No equipment needed for this exercise.

Warmup

  1. 5 minutes of light cardio (jog, jump rope, etc.)
  2. Dynamic stretches:
    • Arm Circles: 2x10 each direction
    • Leg Swings: 2x10 each leg
  3. 2 Rounds of:
    • 5 Lunges (each leg, bodyweight)
    • 5 Inchworms
    • 10 Scapula Push-Ups

Cooldown

  1. 3 minutes of walking or light jogging
  2. Static stretches:
    • Hamstring stretch: 1 minute each side
    • Shoulder stretch: 1 minute each side
    • Child’s pose: 2 minutes
  3. Deep breathing exercises: 2 minutes