Workout of the day

We’re mixing things up for a quick 15-minute challenge that hits multiple muscle groups. Push hard and see how many rounds you can get through!

The workout of the day consists of:

AMRAP 15 minutes:

  • 3 Handstand Push-Ups (or Pike Push-Ups)
  • 3 Pull-Ups
  • 6 Dumbbell Shoulder Press (35 lb / 16 kg)
  • 9 Kettlebell Swings (35 lb / 16 kg)

Scaling

Beginners:

  • Pike Push-Ups instead of Handstand Push-Ups
  • Jumping Pull-Ups instead of standard Pull-Ups
  • Lighter dumbbells or use household items
  • Use lighter kettlebell or household item Intermediate:
  • Handstand Push-Ups against a wall
  • Banded Pull-Ups for assistance

No equipment

If you don’t have equipment:

  • Do Push-Ups instead of Handstand Push-Ups
  • Find a sturdy bar for Pull-Ups (like a playground bar or a tree branch)
  • Use water jugs or a backpack for Dumbbell Press and Kettlebell Swings

Warmup

5 min easy jog or jump rope to get blood flowing. Then:

  • 10 Arm Circles (each direction)
  • 10 Scapular Push-Ups
  • 10 Air Squats
  • 5 Inchworms

Cooldown

  • 1 min Child’s Pose
  • 1 min Downward Dog
  • 1 min Arm Across Chest Stretch (each arm)
  • 1 min Standing Quad Stretch (each leg)