Workout of the day

Get ready to work on your core and shoulders with this 12-minute AMRAP. Push your limits and see how many rounds you can get!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 10 V-Ups
  • 12 Supermans
  • 15 Dumbbell Thrusters (45 lb / 20 kg)

Scaling

Beginner:

  • 10 Tuck-Ups instead of V-Ups
  • 12 Bird Dogs instead of Supermans
  • 15 Dumbbell Thrusters (20 lb / 9 kg)

Intermediate:

  • 10 V-Ups
  • 12 Supermans
  • 15 Dumbbell Thrusters (35 lb / 16 kg)

RX:

  • 10 V-Ups
  • 12 Supermans
  • 15 Dumbbell Thrusters (45 lb / 20 kg)

No equipment

No Dumbbells?

  • Use a backpack filled with books for Thrusters
  • Perform Air Squats instead

Warmup

  • 5 minutes of light cardio (jump rope, jogging)
  • 10 Arm Circles forward and backward
  • 10 Leg Swings (each leg)
  • 10 Air Squats

Cooldown

  • 2 minutes of slow walking
  • 30 seconds Child’s Pose
  • 30 seconds Seated Forward Fold
  • 30 seconds Thread the Needle (each side)