Workout of the day
Today, we’re going to push through 20 minutes of intense cardio and strength work. You’ll be rotating through three different exercises. Let’s see how many rounds you can get!
The workout of the day consists of:
Complete as many rounds as possible in 20 minutes of:
- 10 Jumping Lunges (5 per leg)
- 8 Push-Ups
- 10 Dumbbell Thrusters (20 lb / 9 kg each hand)
Scaling
Beginners:
- Jumping Lunges: Regular Lunges
- Push-Ups: Knee Push-Ups
- Dumbbell Thrusters: Use lighter weights (10-15 lb / 4.5-7 kg each hand) Intermediates:
- Jumping Lunges: Step-back Lunges
- Dumbbell Thrusters: 15-20 lb / 7-9 kg each hand RX:
- Keep as is
No equipment
If you don’t have equipment:
- Jumping Lunges: Just do the bodyweight version
- Push-Ups: Regular or knee push-ups, depending on your level
- Dumbbell Thrusters: Do Air Squats and then Shoulder Taps (10 each)
Warmup
Perform 3 rounds of:
- 200m Run or 1 minute of Jump Rope
- 5 Inch Worms
- 10 Air Squats
- 10 Arm Circles (each direction)
Cooldown
Cool down with:
- 1 minute of Child’s Pose
- 1 minute of Downward Dog
- 1 minute of Figure-4 Stretch per leg
- 1 minute of Chest Stretch against a wall (each side)
