Workout of the day

This workout packs a punch by combining strength and cardio. Let’s push your limits with a mix of overhead squats and jump rope work. Ready? Let’s do this!

The workout of the day consists of:

3 rounds for time:

  • 12 Dumbbell Overhead Squats (50/35 LB or 22.5/16 KG each hand)
  • 30 Double Unders
  • 15 Bodyweight Rows (or Ring Rows)

Scaling

Beginner:

  • 12 Dumbbell Overhead Squats (20/15 LB or 9/7 KG each hand)
  • 60 Single Unders
  • 15 Bodyweight Rows (use band assistance if necessary)

Intermediate:

  • 12 Dumbbell Overhead Squats (35/25 LB or 16/11 KG each hand)
  • 45 Single Unders
  • 15 Bodyweight Rows

No equipment

No Equipment:

  • 12 Air Squats
  • 30 High Knees or 30 Seconds Jogging in Place
  • 15 Inverted Rows using a sturdy table or countertop

Warmup

5-minute light jog

Stretching:

  • Arm Circles: 1 minute
  • Leg Swings: 1 minute each leg
  • Dynamic Quad Stretch: 1 minute each leg
  • Downward Dog to Upward Dog: 1 minute

Cooldown

3-minute walk to cool down

Stretching:

  • Child’s Pose: 2 minutes
  • Pigeon Pose: 1 minute each leg
  • Forward Fold: 2 minutes