Workout of the day
Ready to mix things up? This 20-minute AMRAP will get your heart pumping and muscles working with a blend of cardio and strength. Adjust the weights and movements based on your level, or swap out the equipment for household items. Let’s get moving!
The workout of the day consists of:
20-min AMRAP:
- 200m Run
- 15 Kettlebell Swings (53 lbs / 24 kg)
- 12 Hanging Knee Raises
Scaling
- Beginners: Use a lighter kettlebell (18 lbs / 8 kg)
- Advanced: Do 20 kettlebell swings with a heavier weight (70 lbs / 32 kg)
No equipment
- Instead of kettlebell swings, use a backpack with books or water jugs
- Instead of running, do high knees or jumping jacks
- Instead of hanging knee raises, do lying leg raises
Warmup
- 3 min easy jog in place
- 10 arm circles forward/backward
- 10 bodyweight squats
- 10 hip circles each direction
- 5 inchworms (walk hands out to plank, then walk feet up to hands)
Cooldown
- 2 min walk to bring heart rate down
- 30 sec hamstring stretch each leg
- 30 sec quad stretch each leg
- 30 sec child’s pose
- 30 sec shoulder stretch each arm
