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