Workout of the day

Let’s get into the holiday spirit with a festive workout! Push yourself and enjoy the process. Simple and fun, but still challenging.

The workout of the day consists of:

• 2 Strict Handstand Push-ups
• 9 Kettlebell Swings (53 lb / 24 kg)
• 10 Wall Balls (20 lb / 9 kg)
• 20 Double-Unders
• 1-minute Rest

Scaling

• Strict Handstand Push-ups: Scale to Pike Push-ups or Handstand Holds.
• Kettlebell Swings: Scale weight as needed.
• Wall Balls: Use lighter ball or reduced reps as needed.
• Double-Unders: Scale to Single-Unders or Steps.

No equipment

• Handstand Push-ups: Pike Push-ups off a couch.
• Kettlebell Swings: Fill a backpack with books and swing.
• Wall Balls: Use a filled backpack or light object to throw to a target (target a spot on the wall).
• Jump Rope: Mimic the movement without a rope or do jumping jacks.

Warmup

• 400m Jog
• 10 Arm Circles (each arm)
• 5 Inch Worms
• 10 Air Squats
• 10 Samson Stretches (each side)

Cooldown

• 5-minute light jog or walk
• 1-minute forward fold
• 1-minute pigeon stretch (each side)
• 1-minute child’s pose