Workout of the day
This workout will push your cardio and strength endurance to the max. It’s simple but effective. Let’s get moving!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 20-20 meters Shuttle Sprints
- 10 Dumbbell Shoulder-to-Overhead (35 lb / 25 lb | 16 kg / 11 kg)
- 5 Toes to Bar
Scaling
- Shuttle Sprints: Reduce to 10-10 meters if needed
- Dumbbell Shoulder-to-Overhead: Use lighter weights or switch to dumbbell push press
- Toes to Bar: Substitute with knees to elbows or hanging leg raises
No equipment
- Shuttle Sprints can be done in your backyard or driveway
- Dumbbell Shoulder-to-Overhead: Use household items like water jugs or backpacks
- Toes to Bar: Try v-ups or sit-ups instead
Warmup
- 5 minutes light jogging or skipping
- Dynamic stretches: leg swings, arm circles, torso twists
- 10 air squats
- 10 push-ups
- 10 lunges (each leg)
Cooldown
- 2 minutes walking to cool down
- Stretch hamstrings, calves, shoulders, and hip flexors for 1 minute each
- 3 deep breaths in child’s pose
