Workout of the day
Today, we’re mixing up the traditional weightlifting routine with a little twist for variety and fun. Let’s keep it challenging but enjoyable!
The workout of the day consists of:
- 3-3-3-3-3 Front Squats
- 5-5-5-5-5 Deadlifts
- AMRAP 8 minutes: 10 Push-Ups, 15 Air Squats, 20 Sit-Ups
Scaling
- Front Squats: Beginners can reduce weight or use a PVC pipe.
- Deadlifts: Use lighter weights or focus on form.
- AMRAP: Do push-ups on knees if needed, reduce reps if necessary.
No equipment
- Front Squats: Use a heavy backpack.
- Deadlifts: Use a duffle bag with books.
- AMRAP: Same movements but with bodyweight only.
Warmup
- 5 minutes of light cardio (jogging, jumping jacks, etc.)
- Dynamic stretches: Arm Circles, Leg Swings, Hip Circles
- Specific warmup: 2 sets of 5 reps with light weight for each lift
Cooldown
- 5 minutes of light jogging or walking
- Static stretching: Hamstring stretch, Quad stretch, Shoulder stretch
