Workout of the day

This one’s designed to test your endurance and keep you moving. For the next 20 minutes, push your limits and see how many rounds you can smash out. Let’s grind!

The workout of the day consists of:

20 min AMRAP:

  • 15 Push-Ups
  • 20 Pull-Ups
  • 25 Kettlebell Swings (53 lbs / 24 kg)

Scaling

  • Push-Ups: Do knee push-ups if needed.
  • Pull-Ups: Use a resistance band or do ring rows as a scale.
  • Kettlebell Swings: Reduce the weight if necessary or use a dumbbell.

No equipment

  • Push-Ups: Normal push-ups, keep your form tight.
  • Pull-Ups: Do inverted rows using a sturdy table.
  • Kettlebell Swings: Use a backpack filled with books or heavy objects, grip the straps and swing with control.

Warmup

  • 5 minutes easy jog or jump rope
  • 2 rounds:
    • 10 arm circles (forward and backward)
    • 10 leg swings (each leg)
    • 10 air squats
  • 1 minute wrist and shoulder stretching

Cooldown

  • 2 rounds:
    • 1 minute hamstring stretch (each leg)
    • 1 minute quadriceps stretch (each leg)
    • 1 minute triceps stretch (each arm)
    • 1 minute chest stretch