Workout of the day

Today’s workout has you moving through a series of supersets. You’ll pair up exercises to maximize your strength and endurance gains.

The workout of the day consists of:

  • Superset 1: Bench Press - 95 lb (42.5 kg) or 65 lb (30 kg) Kettlebell Swing - 1.5 pood (53 lb/24 kg) or 1 pood (35 lb/16 kg)
  • Rest 1 minute
  • Superset 2: Overhead Squats - 45 lb (20 kg) Split Squats - Bodyweight
  • Rest 1 minute
  • Superset 3: Thrusters - 45 lb (20 kg) Plank Hold - 1 minute

Scaling

  • Bench Press:
    • Beginner: 45 lb (20 kg) barbell
    • Intermediate: 65 lb (30 kg) barbell
  • Kettlebell Swing:
    • Beginner: 18 lb (8 kg) kettlebell
    • Intermediate: 26 lb (12 kg) kettlebell
  • Overhead Squats:
    • Beginner: PVC pipe or broomstick
    • Intermediate: 15 lb (7 kg) barbell
  • Thrusters:
    • Beginner: PVC pipe or broomstick
    • Intermediate: 15 lb (7 kg) barbell
  • Plank Hold:
    • Beginner: 30 seconds
    • Intermediate: 45 seconds

No equipment

  • No bench? Do push-ups.
  • No kettlebell? Use a backpack filled with books.
  • No barbell? Use a broomstick or PVC pipe.

Warmup

  • 5 minutes of light cardio (jog, row, bike)
  • Dynamic stretches:
    • Arm circles
    • Leg swings
    • Torso twists
  • 2 rounds of:
    • 10 air squats
    • 10 push-ups
    • 10 lunges (5/side)

Cooldown

  • 3 minutes of walking or easy biking
  • Stretch:
    • Hamstring stretch
    • Quad stretch
    • Shoulder stretch
    • Triceps stretch
  • 2 minutes of deep breathing to relax