Workout of the day

Get ready for Full-Body Friday Blast! This workout will push you to your limits and engage every major muscle group. Remember to focus on form and give it your all in each round. Let’s crush it together!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 10 minutes of:

  • 5 Bench Presses @ 75% Body Weight (BW) Example: If you weigh 70kg (154lbs), you would lift ~52.5kg (~115lbs)
  • 10 Power Cleans @ 50% Body Weight (BW) Example: If you weigh 70kg (154lbs), you would lift ~35kg (~77lbs)
  • 15 Air Squats

Scaling

  • Bench Press:
  • Beginners: Reduce the weight to 50% of BW or perform floor presses instead. Example: If you weigh 70kg (154lbs), you would lift 35kg (77lbs)
  • Power Cleans:
  • Beginners: Reduce the weight to 30% of BW or perform hang power cleans with light dumbbells. Example: If you weigh 70kg (154lbs), you would lift ~21kg (~46lbs)
  • Air Squats:
  • Beginners: Perform squats to a box or chair for support.

No equipment

  • Bench Press:
  • Use heavy household items like water jugs or backpacks filled with books for presses while lying on the floor.
  • Power Cleans: Use household items like water jugs or backpacks filled with books for the cleans.
  • Air Squats: No equipment needed. Always perform with proper form.

Warmup

  1. 5 minutes of light cardio (jogging in place or jumping jacks)
  2. Dynamic stretches:
  • Arm circles (10 each direction)
  • Leg swings (10 each leg)
  • Hip circles (10 each direction)
  1. Specific warm-up:
  • 2 sets of 5 bench presses with an empty bar Weight: 20.5kg (45lb)
  • 2 sets of 5 power cleans with an empty bar Weight: 20.5kg (45lb)
  • 10 air squats

Cooldown

  1. Gentle 5-minute jog or walk
  2. Static stretching:
  • Chest stretch (30 seconds each side)
  • Hamstring stretch (30 seconds each leg)
  • Quad stretch (30 seconds each leg)
  • Shoulder stretch (30 seconds each arm)
  • Hip flexor stretch (30 seconds each side)