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
