Workout of the day
Today, we’ve got a quick and intense workout to get your heart pumping and muscles working. Let’s hit it hard and fast, but maintain good form throughout!
The workout of the day consists of:
Complete as many rounds as possible in 15 minutes of:
- 50 Double-Unders
- 9 Burpee Box Jumps
- 15 Dumbbell Front Squats (35 lb/50 lb - 15.8 kg/22.7 kg)
Scaling
- For Double-Unders, perform 100 Single-Unders if Double-Unders are too challenging.
- For Burpee Box Jumps, use a lower box or perform regular burpees if needed.
- For Dumbbell Front Squats, use lighter weights or perform without weights as an alternative.
No equipment
- Double-Unders: Use a virtual jump rope (pretend you’re holding one).
- Burpee Box Jumps: Perform burpees with a jump and tap a door frame.
- Dumbbell Front Squats: Use a sturdy backpack filled with books or water bottles held at your chest.
Warmup
- 3 minutes light jogging (or march in place)
- 1 minute jumping jacks
- 2 rounds of:
- 10 Air Squats
- 10 Inch Worms (walk hands out to push-up position, then walk back)
- 10 Scapular Pull-Ups
Cooldown
- 2 minutes easy jogging or march in place
- 2 minutes Downward Dog stretch
- 1 minute Child’s Pose
- 1 minute Seated Forward Fold
- 1 minute shoulder stretch (30 seconds each side)
