Workout of the day

Get ready for Muscle Monday Madness! This workout will challenge your entire body with a mix of strength and cardio. We’ll hit the shoulders, legs, core, and get your heart pumping with the row. No equipment? No problem! Scale and substitute as needed to keep moving and make the most of your workout.

The workout of the day consists of:

3 rounds for time of:

  • 5 Handstand Push-ups
  • 10 Overhead Squats (115 lb / 52 kg for men, 85 lb / 39 kg for women)
  • 20 Toes to Bar
  • 400 meters Row

Scaling

  1. Handstand Push-ups can be scaled to Pike Push-ups or Hand Release Push-ups.
  2. Overhead Squats can be scaled to Front Squats with the same weight or air squats for beginners.
  3. Toes to Bar can be scaled to Knee Raises or V-ups.
  4. Instead of rowing, you can do 400 meters run.

No equipment

  1. If you don’t have a barbell for Overhead Squats, use a broomstick or PVC pipe to mimic the movement.
  2. For rows, if you don’t have a machine, substitute with 2 minutes of high knees or burpees.
  3. For Toes to Bar, if you don’t have access to a pull-up bar, substitute with V-ups or lying leg raises.
  4. Pike Push-ups can be done off a sturdy box or chair instead of Handstand Push-ups.

Warmup

  1. Jump Rope: 2 minutes
  2. Spiderman Stretch: 1 minute per side
  3. Shoulder Circles: 30 seconds each direction
  4. Air Squats: 1 set of 15 reps
  5. Inch Worms: 1 set of 10 reps
  6. PVC Pipe Shoulder Pass-Throughs: 1 set of 15 reps

Cooldown

  1. Child’s Pose: 2 minutes
  2. Pigeon Pose: 1 minute per side
  3. Forward Fold: 1 minute
  4. Triceps Stretch: 1 minute per side
  5. Reclining Spinal Twist: 1 minute per side