Workout of the day

Ready to challenge your whole body? This 12-minute AMRAP mixes power, speed, and strength to keep you moving and sweating from start to finish.

The workout of the day consists of:

5 Dumbbell Thrusters (2x 35 lb / 15 kg each) 7 Lateral Burpees Over the Dumbbell 5 Goblet Squats (35 lb / 15 kg)

Scaling

• Beginners: Use lighter weights (15 lb / 7 kg), step over dumbbell instead of jumping
• Intermediates: Use moderate weights (25 lb / 11 kg)
• RX: As prescribed

No equipment

• No weights? Use any household items like filled water bottles or a backpack.

Warmup

• 3 min light jogging or jump rope
• 10 arm circles forward and backward
• 10 leg swings front to back
• 2 rounds of: 5 air squats, 5 push-ups, 5 lunges

Cooldown

• 2 min walking
• Stretch quads, hamstrings, triceps, and shoulders for 20 seconds each side
• 1 min deep breathing with child’s pose