Workout of the day

Today’s workout is all about pace and consistency. Push yourself, but stay steady. We’re going to work through a variety of movements that hit different muscle groups, keeping things balanced and interesting.

The workout of the day consists of:

  • 10 Sit-Ups
  • 8 Single Arm Dumbbell Rows (each arm, 35lb/25lb or 16kg/11kg)
  • 6 Dumbbell Thrusters (35lb/25lb or 16kg/11kg)
  • 4 Burpees

Scaling

For beginners:

  • Sit-Ups: Perform Crunches instead
  • Single Arm Dumbbell Rows: Use lighter weights (20lb/10lb or 9kg/5kg)
  • Dumbbell Thrusters: Use lighter weights (20lb/10lb or 9kg/5kg)
  • Burpees: Perform Up-Downs instead of full Burpees For intermediates:
  • Perform as written For RX athletes:
  • Use heavier weights (45lb/35lb or 20kg/16kg)

No equipment

If you don’t have dumbbells:

  • Use filled water bottles or any household item with some weight for rows and thrusters.
  • Burpees and Sit-Ups can be performed as bodyweight movements without any equipment.

Warmup

  • 400m Run or 2 minutes of Jogging in place
  • 2 Rounds of:
    • 10 Arm Circles forward and backward
    • 10 Leg Swings each leg
  • 1 minute of Jumping Jacks

Cooldown

  • 2 minutes of Easy Jog or Walk
  • 2 rounds of:
    • 15 seconds Downward Dog
    • 15 seconds Child’s Pose
    • 15 seconds Seated Forward Fold