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

  1. Push-Ups:
    • Do push-ups on knees
    • Perform incline push-ups against a bench or box
  2. Walking Lunges:
    • Perform stationary lunges
    • Substitute with step-ups if lunges are too difficult
  3. Shoulder Press:
    • Use a lighter weight (20 lb / 9 kg or even a PVC pipe)
  4. V-Ups:
    • Perform tuck-ups or sit-ups instead
  5. Burpees:
    • Perform no-push-up burpees
    • Step back and step up instead of jumping
  6. Kettlebell Swings:
    • Use lighter weight or substitute with sumo deadlift high-pulls using a dumbbell

No equipment

  1. Shoulder Press:
    • Use household items like a filled backpack or large water bottles as weights
  2. Kettlebell Swings:
    • Use a backpack filled with books, or a jerry can filled with water for swings

Warmup

  1. 400m jog or 2 minutes of high knees in place.
  2. Dynamic stretches:
    • Arm Circles (20 forward, 20 backward)
    • Leg Swings (20 each leg)
    • Hip Circles (20 each direction)
  3. 2 rounds of:
    • 10 air squats
    • 10 push-ups (perform on knees if needed)
    • 10 lunges
    • 10 PVC pass-throughs

Cooldown

  1. Slow jog or walk for 2 minutes.
  2. Stretching (hold each for 30 seconds):
    • Forward fold stretch
    • Quad stretch (each leg)
    • Shoulder stretch (each arm across body)
    • Cobra stretch
  3. Foam rolling:
    • Quads, hamstrings, and calves (1 minute each)