Workout of the day

Get ready to torch your legs with this 12-minute AMRAP. We’re mixing lunges, squats, and jumps. Keep pushing and aim for as many rounds as you can!

The workout of the day consists of:

  • 20 Dumbbell Lunge Pass-Throughs (50/35 lbs, 22.5/15 kg)
  • 15 Jump Squats
  • 10 Burpees

Scaling

  • Beginners: Use a lighter dumbbell or perform lunges without weight
  • Intermediate: Scale to a weight that is challenging but allows for good form
  • RX: Use the prescribed weight (50/35 lbs, 22.5/15 kg)

No equipment

  • Dumbbell Lunge Pass-Throughs: Use a backpack with books held in front
  • Jump Squats: Use body weight only
  • Burpees: No equipment needed

Warmup

  • 3 Rounds of:
    • 30 sec High Knees
    • 10 Air Squats
    • 30 sec Butt Kicks
    • 10 Lunges
  • Stretch your hamstrings, quads, and shoulders

Cooldown

  • 3 Rounds of:
    • 30 sec Forward Fold
    • 30 sec Quad Stretch each side
    • 30 sec Shoulder Stretch each side