Workout of the day
Gear up for our Saturday Sweat Fest! Today we’re diving into a fierce Tabata-style workout that’s sure to get your heart pumping. Adjust your movements to match your fitness level and let’s crush it together!
The workout of the day consists of:
10.0 Tabata intervals. Each exercise is done for 8 rounds of 20 seconds work, 10 seconds rest. Rotate through the following exercises:
- Jumping Jacks
- Push-Ups
- Mountain Climbers
- Walking Lunges
- Shoulder Press (45 lb / 20 kg)
- V-Ups
- Burpees
- Kettlebell Swings (53 lb / 24 kg)
Scaling
- Push-Ups:
- Do push-ups on knees
- Perform incline push-ups against a bench or box
- Walking Lunges:
- Perform stationary lunges
- Substitute with step-ups if lunges are too difficult
- Shoulder Press:
- Use a lighter weight (20 lb / 9 kg or even a PVC pipe)
- V-Ups:
- Perform tuck-ups or sit-ups instead
- Burpees:
- Perform no-push-up burpees
- Step back and step up instead of jumping
- Kettlebell Swings:
- Use lighter weight or substitute with sumo deadlift high-pulls using a dumbbell
No equipment
- Shoulder Press:
- Use household items like a filled backpack or large water bottles as weights
- Kettlebell Swings:
- Use a backpack filled with books, or a jerry can filled with water for swings
Warmup
- 400m jog or 2 minutes of high knees in place.
- Dynamic stretches:
- Arm Circles (20 forward, 20 backward)
- Leg Swings (20 each leg)
- Hip Circles (20 each direction)
- 2 rounds of:
- 10 air squats
- 10 push-ups (perform on knees if needed)
- 10 lunges
- 10 PVC pass-throughs
Cooldown
- Slow jog or walk for 2 minutes.
- Stretching (hold each for 30 seconds):
- Forward fold stretch
- Quad stretch (each leg)
- Shoulder stretch (each arm across body)
- Cobra stretch
- Foam rolling:
- Quads, hamstrings, and calves (1 minute each)