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)