Workout of the day
Let’s turn up the heat with this intense 7-minute workout. Push your limits and aim for as many rounds as you can.
The workout of the day consists of:
- 20 Dumbbell Thrusters (35#/25# or 15kg/10kg)
- 10 Burpees
- 40 Double Unders
Scaling
For beginners:
- Use lighter dumbbells (15#/10# or 7kg/5kg)
- 20 Single Unders instead of Double Unders For intermediates:
- Use moderate dumbbells (25#/15# or 10kg/7kg)
- 30 Single Unders instead of Double Unders
No equipment
If no dumbbells:
- Do Air Squats instead of Thrusters
- Do Mountain Climbers instead of Burpees If no jump rope:
- Do Line Hops (side to side over a line on the ground) for the Double Unders
Warmup
- 3 rounds of:
- 10 Air Squats
- 10 Push-Ups
- 20 Jumping Jacks
- Do some dynamic stretching for shoulders and hips.
Cooldown
- 2 rounds of:
- Child’s Pose (1 minute)
- Pigeon Stretch (1 minute each side)
- Forward Fold (1 minute)