Workout of the day

We’re swapping out some moves to keep things fresh and target those muscles differently. Get ready for a shoulder and arm blast that’s still super effective.

The workout of the day consists of:

• 2 Pike Push-ups
• 5 Weighted Pistol Squats (use a dumbbell or household item)
• 10 Jumping Dips (find a sturdy surface)
• 10 Renegade Rows (with a dumbbell or household item)

Scaling

• Pike Push-ups: Do regular push-ups or knee push-ups
• Weighted Pistol Squats: Do regular pistol squats or box pistols
• Jumping Dips: Do regular dips or bench dips
• Renegade Rows: Do bent-over rows with less weight

No equipment

• Pike Push-ups: Use a sturdy chair for incline push-ups
• Weighted Pistol Squats: Hold a heavy book or filled water bottle
• Jumping Dips: Use the edge of a couch or chair for dips
• Renegade Rows: Use filled water bottles or canned goods

Warmup

• 5 minutes easy cardio (jump rope, jog in place)
• Arm circles forward and backward (1 minute each way)
• 10 Samson stretches (5 per side)

Cooldown

• 2 minutes forward fold
• Triceps stretch (1 minute per side)
• Child’s pose (2 minutes)