Workout of the day

Time to kick off the week with our Monday Full-Body Burner! This workout focuses on high reps and functional movements to get your heart pumping and muscles working from head to toe. Each round will test your endurance and speed, while also focusing on core strength and stability. Let’s crush it!

The workout of the day consists of:

Complete 3 rounds for time of:

  • 25 Dumbbell Power Snatches (each arm)
    • RX: 27 lb (12 kg) - Men, 12 lb (5 kg) - Women
  • 50 Sit-Ups
  • 100 Mountain Climbers (50 each leg)

Scaling

  • For the Dumbbell Power Snatch, reduce the weight to 15 lb (7 kg) for Men or 5 lb (2.5 kg) for Women.
  • For Sit-Ups, reduce reps to 30 instead of 50.
  • For Mountain Climbers, reduce the total to 50 (25 each leg) or perform them slower to maintain control.

No equipment

  • If you don’t have dumbbells, use any weighted object like a water bottle or a bag filled with books.
  • Substitute Dumbbell Power Snatch with 25 Jump Squats if you don’t have a weight.
  • Use a towel for resistance during some of the movements if you lack any equipment.

Warmup

  1. 5 minutes of light cardio (jump rope, jogging in place)
  2. Dynamic Stretching:
  • Arm circles (10 forward and 10 backward)
  • Leg swings (10 forward/backward and 10 sideways)
  • Hip circles (10 each direction)
  1. 2 Rounds:
  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups
  1. Specific warm-up:
  • Practice 10 Shoulder dislocations with a band
  • Practice the Dumbbell Snatch movement (5 reps each arm, light weight)

Cooldown

  1. Cool down jog or walk for 5 minutes.
  2. Stretching:
  • Child’s Pose (1 minute)
  • Pigeon Pose (1 minute per side)
  • Standing Quad Stretch (30 seconds per side)
  • Overhead Shoulder Stretch (30 seconds per arm)
  • Hamstring Stretch (1 minute)
  1. Deep breathing exercise (3 minutes)