Workout of the day

Mixing things up today with some dynamic moves and a pyramid rep scheme. Pace yourself and focus on form throughout.

The workout of the day consists of:

21-18-15-12-9-6-3 of:

  • Push Press (95 lb / 65 lb, 42.5 kg / 29 kg)
  • Goblet Squats (53 lb / 35 lb, 24 kg / 16 kg)
  • Burpees

Scaling

  • Beginners: Reduce the weight to 45 lb / 35 lb (20 kg / 16 kg) for Push Press, use a lighter weight for Goblet Squats or perform Air Squats instead.
  • Intermediate: Use 75 lb / 55 lb (34 kg / 25 kg) for Push Press and a moderate kettlebell weight for Goblet Squats.
  • Advanced: Follow RX or increase the weight if you feel confident in your form.

No equipment

  • Push-Ups instead of Push Press
  • Air Squats instead of Goblet Squats, if you have no dumbbells or kettlebells.
  • Stair Step-Ups instead of Burpees if you want a lower impact option.

Warmup

  • 3 Rounds of:
    • 10 Arm Circles (each direction)
    • 10 Air Squats
    • 5 Inchworms
    • 10 Jumping Jacks
  • Stretching:
    • Shoulder Stretch
    • Hip Flexor Stretch
    • Quad Stretch

Cooldown

  • 3 Rounds of:
    • 5 Cat-Cow Stretches
    • 10 Seated Forward Bends
    • 30-second Pigeon Stretch (each side)
  • Stretching:
    • Tricep Stretch
    • Hamstring Stretch