Workout of the day
We’re hitting core, cardio, and full-body strength today. Let’s get after it!
The workout of the day consists of:
- 75 Jumping Jacks
- 2 Handstand Push-ups
- 15 Dumbbell Power Cleans (35 lb/15 kg each)
- 15 One Arm Kettlebell Rows (35 lb/15 kg each)
- 20 Bar Dips
- 60 seconds Plank
Scaling
- For beginners: 50 Jumping Jacks, 1 Handstand Push-up (or Pike Push-up), 10 Dumbbell Power Cleans (20 lb/10 kg each), 10 One Arm Kettlebell Rows (20 lb/10 kg each), 10 Bar Dips (or Bench Dips), 30 seconds Plank
- For intermediates: 60 Jumping Jacks, 2 Handstand Push-ups (or Pike Push-up), 12 Dumbbell Power Cleans (30 lb/12.5 kg each), 12 One Arm Kettlebell Rows (30 lb/12.5 kg each), 15 Bar Dips (or Bench Dips), 45 seconds Plank
No equipment
If you don’t have equipment:
- For Dumbbell Power Cleans: Use a loaded backpack
- For One Arm Kettlebell Rows: Use a gallon of water or a backpack
- For Bar Dips: Do Bench Dips or elevated push-ups
- For Plank: Hold a high plank position
Warmup
- 3 minutes light jogging or brisk walking
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 10 Air Squats
- 10 Shoulder Pass-throughs with a band or stick
Cooldown
- 2 minutes walking to cool down
- 1 minute Child’s Pose
- 1 minute Forward Fold
- 1 minute Pigeon Pose (each side)
