Workout of the day

We’ve got a fun, fast-paced challenge today. Let’s work on those full-body movements and pump up the intensity. You only need basic equipment, and if you don’t have it, we’ve got alternatives.

The workout of the day consists of:

5 rounds for time of:

  • 50 Mountain Climbers
  • 12 Push-Ups
  • 15 Dumbbell Thrusters (35 LB / 16 KG each)

Scaling

  • For Push-Ups: Knee Push-Ups or incline push-ups against a bench or wall
  • For Dumbbell Thrusters: Use lighter dumbbells or perform front squats if overhead press is not possible

No equipment

  • For Dumbbell Thrusters: Use filled backpacks, water jugs, or any manageable household item
  • If no pull-up bar: Sub with bent-over rows using household items like a loaded backpack or water jugs

Warmup

  • 3 minutes light jog or jump rope
  • 10 arm circles each direction
  • 10 leg swings each leg
  • 10 air squats
  • 10 push-ups
  • 10 lunges

Cooldown

  • 2 minutes walking or slow jogging
  • 1 minute seated forward fold
  • 1 minute butterfly stretch
  • 1 minute pigeon pose each side
  • 1 minute shoulder stretch each side