Workout of the day
Let’s get moving with a mix of strength and cardio. This one’s designed to keep you on your toes and engaged from start to finish.
The workout of the day consists of:
3 rounds for time of:
- 12 Dumbbell Push Press (35 lb / 16 kg)
- 15 Deadlifts (115 lb / 52 kg)
- 25 Abmat Sit-ups
- 35 Double Unders
- 1 minute Rest
Scaling
- Dumbbell Push Press: Use lighter dumbbells or do strict press without weight
- Deadlifts: Use lighter weight or perform sumo stance deadlifts
- Abmat Sit-ups: Substitute with crunches or reduced range sit-ups
- Double Unders: Perform singles or lateral jumps over a line
No equipment
- Dumbbell Push Press: Use filled water bottles or a household item of similar weight
- Deadlifts: Use a backpack filled with books
- Abmat Sit-ups: Towel under lower back for support
- Double Unders: Do 70 jumping jacks or 35 side-to-side line hops
Warmup
- 200m Run or 1 minute of Jump Rope
- 10 Arm Circles Forward/Backward
- 10 Leg Swings Forward/Backward
- 10 Air Squats
- 10 Push-ups
- 30 seconds Plank Hold
Cooldown
- 400m Easy Jog or 2 minutes of Light Jog in Place
- 30 seconds Forward Fold Stretch
- 30 seconds Pigeon Pose each side
- 30 seconds Child’s Pose
- 30 seconds Cat-Cow Stretch
