Workout of the day

We’ve amped up the classic AMRAP with some fresh movements to keep you on your toes. This workout is short, intense, and effective. Ready to crush it? Let’s go!

The workout of the day consists of:

1 minute Jumping Jacks 1 minute Overhead Dumbbell Press (20 lb/10 kg) 1 minute Russian Twists (20 lb/10 kg) 1 minute Goblet Squats (20 lb/10 kg) 1 minute Push-Ups

Scaling

  • Beginners: Reduce dumbbell weight, perform push-ups on knees, and sit-ups without weight.
  • Intermediates: Follow the workout as prescribed.
  • RX: Increase weights to 35 lb/15 kg, perform strict push-ups.

No equipment

  • Use soup cans or filled water bottles for weights
  • Use a sturdy chair for support during push-ups

Warmup

  • 2 minutes light jogging or marching in place
  • Arm circles forward and backward (1 minute total)
  • Leg swings (30 seconds each leg)
  • Hip circles (30 seconds each direction)

Cooldown

  • Child’s Pose (1 minute)
  • Seated Forward Bend (1 minute)
  • Standing Quad Stretch (30 seconds each leg)
  • Shoulder Stretch (30 seconds each arm)