Workout of the day
Get into the holiday spirit with this full-body burner! We’re mixing it up with some straightforward yet challenging movements. Let’s get after it!
The workout of the day consists of:
4 rounds for time:
- 12 Burpees
- 30 Single-Arm Dumbbell Overhead Lunges (15 each arm) @ 35 lb/ 20 lb (16 kg/ 9 kg)
- 25 Air Squats
- 15 Sit-Ups
- 10 Dumbbell Hang Power Cleans @ 35 lb/ 20 lb (16 kg/ 9 kg)
Scaling
- If burpees are too difficult: scale to 8 reps or do Up-Downs (omit the push-up)
- Scale overhead lunges to reverse lunges if overhead position is uncomfortable
- If air squats are too easy, scale up to Goblet Squats
- Scale sit-ups to crunches or make them easier by reducing the reps to 10-15
- Scale Dumbbell Hang Power Cleans by reducing the weight or number of reps
No equipment
- Burpees: Stand up, reach and jump, no push-up needed
- Lunges: Stationary lunges or step-ups with a chair
- Air Squats: Sit down and stand up from a chair
- Sit-Ups: Crunches or leg raises to focus on core
- Dumbbell Hang Power Cleans: Use a backpack with books or water bottles
Warmup
- 200m Jog or 1 minute of high knees
- 10 Arm Circles each way
- 10 Leg Swings each leg
- 10 Bodyweight Squats
- 10 Lunges (5 each leg)
Cooldown
- 800m light jog or 3 minute walk
- Standing Quad Stretch (30 sec each leg)
- Child’s Pose (1 minute)
- Seated Forward Bend (1 minute)
