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