Workout of the day
We’re mixing things up today with a fast-paced, total body workout. You’ve got 12 minutes to give it your all. Let’s get after it!
The workout of the day consists of:
Complete as many rounds as possible in 12 minutes of:
- 7 V-Ups
- 5 Dumbbell Bent Over Rows (50/35 lb | 22.5/15 kg)
- 3 Dumbbell Thrusters (50/35 lb | 22.5/15 kg)
Scaling
Beginners:
- 7 Sit-Ups
- 5 Dumbbell Bent Over Rows (35/20 lb | 15/10 kg)
- 3 Dumbbell Thrusters (35/20 lb | 15/10 kg)
Intermediates:
- Keep the reps, lower the weight as needed
No equipment
If you don’t have equipment:
- 7 V-Ups or Sit-Ups
- 5 Backpack Bent Over Rows (use a sturdy backpack with books)
- 3 Backpack Thrusters (hug the backpack to your chest)
Warmup
3 Rounds of:
- 30 seconds Jumping Jacks
- 30 seconds Samson Stretch (each side)
- 5 Inch Worms with a Push-Up
- 10 Air Squats
Cooldown
3 Rounds of:
- 30 seconds Child’s Pose
- 30 seconds Pigeon Pose (each side)
- 30 seconds Forward Fold
