Workout of the day

Get ready for a fantastic full-body challenge with our ‘Total Body Tuesday Thrash’! This workout is designed to push your limits, combining strength, cardio, and gymnastic elements. Perfect for all levels, just modify as needed and get ready to sweat!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 20 minutes of:

  • 9 Handstand Push-ups
  • 6 Kettlebell Swings (90 lb / 55 lb)
  • 3 Burpee Bar Muscle-ups

Scaling

  1. Handstand Push-ups: Scale to pike push-ups or hand-release push-ups
  2. Kettlebell Swings: Scale to 70 lb / 44 lb options
  3. Burpee Bar Muscle-ups: Scale to Burpee Pull-ups or Burpee Chest-to-Bar Pull-ups

No equipment

  1. Handstand Push-ups: Perform regular push-ups or pike push-ups
  2. Kettlebell Swings: Use any household heavy item, such as a backpack filled with books
  3. Burpee Bar Muscle-ups: Perform Burpees followed by jumping pull-ups or use a sturdy table edge for body rows

Warmup

  1. 5 minutes light cardio (jogging, jump rope)
  2. Dynamic stretches (arm circles, leg swings, hip rotations)
  3. 2 rounds of:
  • 5 Wall Walks
  • 10 Air Squats
  • 10 PVC Pipe Shoulder Pass-Throughs

Cooldown

  1. 5 minutes of light cardio (walking, slow jogging)
  2. Stretching (hold each for 30 seconds):
  • Downward Dog
  • Pigeon Stretch
  • Child’s Pose
  • Lat Stretch on wall
  1. Deep breathing exercises