Workout of the day

Mixing up traditional movements with a twist. Stay strong and keep moving!

The workout of the day consists of:

30 Hanging Knee Raises 20 Kettlebell Swings (53 lbs / 24 kg) 20 Hanging Knee Raises 15 Kettlebell Swings (53 lbs / 24 kg) 10 Hanging Knee Raises 15 Burpee Box Jumps 15-15 Dumbbell Overhead Reverse Lunges (50 lbs / 22.5 kg) 10 Burpee Box Jumps 10-10 Dumbbell Overhead Reverse Lunges (50 lbs / 22.5 kg) 5 Burpee Box Jumps 5-5 Dumbbell Overhead Reverse Lunges (50 lbs / 22.5 kg)

Scaling

  • Hanging Knee Raises: Scale to lying leg raises if needed.
  • Kettlebell Swings: Use a lighter kettlebell or switch to Russian swings.
  • Burpee Box Jumps: Scale to regular box jumps or burpees without the box.
  • Dumbbell Overhead Reverse Lunges: Use lighter dumbbells or perform regular reverse lunges without weight.

No equipment

  • Hanging Knee Raises: Perform sit-ups or leg raises while lying on the floor.
  • Kettlebell Swings: Use a backpack or bag filled with books.
  • Burpee Box Jumps: Use a sturdy chair or step for the jumps. If not available, perform burpees only.
  • Dumbbell Overhead Reverse Lunges: Hold water bottles or other household items overhead, or perform without any weight.

Warmup

  • 10 minutes of dynamic stretches: arm circles, leg swings, hip rotations.
  • 5 minutes of cardio: jog in place or jump rope.
  • 2 rounds:
    • 10 Air Squats
    • 10 Push-ups
    • 10 Scapular Pull-ups
    • 10 Lunges (5 each leg)

Cooldown

  • 5 minutes of walking or light jogging to bring your heart rate down.
  • Static Stretching:
    • Chest Stretch (30 seconds each side)
    • Hamstring Stretch (30 seconds each side)
    • Shoulder Stretch (30 seconds each side)
    • Quad Stretch (30 seconds each side)
    • Cat-Cow Stretch (30 seconds)