Workout of the day

This workout keeps things simple but adds a bit of variety. Minute by minute, you’ll switch things up to stay engaged and work on your strength and stability.

The workout of the day consists of:

  • Minute 1: 30 seconds Handstand Hold / 30 seconds Rest
  • Minute 2: 30 seconds Push-ups / 30 seconds Rest
  • Minute 3: 30 seconds Handstand Shoulder Taps / 30 seconds Rest
  • Minute 4: 30 seconds Dumbbell Press (35 lbs / 15 kg for men, 20 lbs / 9 kg for women) / 30 seconds Rest
  • Minute 5: 30 seconds Handstand Hold / 30 seconds Rest

Scaling

  • For Handstand Hold: Hold against the wall or perform a plank hold
  • For Push-ups: Do knee push-ups or incline push-ups
  • For Handstand Shoulder Taps: Perform shoulder taps from a plank position
  • For Dumbbell Press: Use lighter weights or substitute with strict presses without weights

No equipment

  • If no dumbbells: Use water bottles or any similar household item.
  • For Handstands and Shoulder Taps: Substitute with wall walk-ups or inchworms.
  • For Push-ups: Perform against a sturdy table or countertop.

Warmup

  • 5 minutes light cardio (jog, jump rope, or cycle)
  • 10 Arm Circles (each side)
  • 10 Shoulder Taps (each side)
  • 10 Slow Push-ups
  • Forward Fold Stretch (1 minute)

Cooldown

  • Child’s Pose (2 minutes)
  • Shoulder Stretch (1 minute each side)
  • Neck Stretch (1 minute each direction)
  • 5 deep breaths in Downward Dog