Workout of the day
Today’s workout will target your entire body while pushing your stamina and strength. Get ready for a non-stop 10-minute challenge!
The workout of the day consists of:
Complete as many rounds as possible in 10 minutes of:
- 15 Kettlebell Swings (53 lb / 24 kg, 35 lb / 16 kg)
- 12 Overhead Dumbbell Lunges (45 lb / 20 kg, 25 lb / 11 kg)
- 15 Push-Ups
Scaling
- For kettlebell swings, use a lighter weight or perform Russian swings (to eye level).
- For overhead dumbbell lunges, use a lighter weight or perform regular lunges.
- For push-ups, perform on knees or incline push-ups using a bench or box.
No equipment
- If no kettlebell, use a household object like a heavy book or bag filled with cans for swings.
- If no dumbbells, use a heavy book or a filled backpack for lunges.
- Push-ups can be done against a wall if floor push-ups are not possible.
Warmup
- 3 minutes of easy jogging or jump rope
- 10 arm circles (each direction)
- 10 leg swings (each leg)
- 10 shoulder pass-throughs with PVC pipe
- 10 goblet squats
Cooldown
- 3-minute walk to lower your heart rate
- 1-minute figure-four stretch (each side)
- 1-minute lizard pose (each side)
- 1-minute child’s pose
- 1-minute seated forward fold
