Workout of the day

Short and intense. Aim to complete as many rounds as possible in 20 minutes.

The workout of the day consists of:

  • 5 Dumbbell Thrusters (40 lb / 20 kg or 30 lb / 15 kg)
  • 10 Burpees
  • 15 Kettlebell Swings (1.5 pood / 24 kg or 1 pood / 16 kg)

Scaling

  • Thrusters: Reduce weight or Sub Goblet Squats
  • Burpees: Perform up-downs (no push-up) or step-back burpees
  • Swings: Reduce weight or Sub Russian Swings

No equipment

  • No Dumbbells: Use two heavy books or water bottles
  • No Kettlebell: Use a backpack filled with books or a household item
  • No Space for Running: Do high knees or march in place for 2 mins

Warmup

  • 400m Run or 2 min Jump Rope
  • 2 Rounds:
    • 10 Air Squats
    • 10 Groiners
    • 10 Arm Circles (Forward & Backward)

Cooldown

  • Stretch 60 sec each:
    • Hamstrings
    • Quads
    • Shoulders
    • Hip Flexors
  • 5 min Foam Roll or Light Stretching on your own