Workout of the day
Push yourself for just 10 minutes and see how many rounds you can crush. Simple movements, but effective!
The workout of the day consists of:
10 Jumping Lunges 10 Dumbbell Squats
- 25 lb / 15 lb (12 kg / 7 kg) 10 Dumbbell Push Press
- 25 lb / 15 lb (12 kg / 7 kg)
Scaling
- For beginners: reduce weight to 15 lb / 5 lb (7 kg / 2 kg)
- For intermediates: use prescribed weight
- For RX: increase weight to 35 lb / 20 lb (16 kg / 9 kg) and add a jump to the push press
No equipment
- Jumping Lunges: Substitute with regular lunges
- Dumbbell Squats: Use a backpack filled with books
- Dumbbell Push Press: Use water bottles
Warmup
- 3 minutes light jogging or jump rope
- 10 leg swings (each leg)
- 10 arm circles (each direction)
- 5 inchworms
Cooldown
- 1 minute standing quad stretch (each leg)
- 1 minute overhead triceps stretch (each arm)
- 1 minute seated forward fold
