Workout of the day
Got 30 minutes? Let’s burn through 5 rounds with a classic mix of shoulder presses, burpees, and toes-to-bar. This workout will test your strength, endurance, and core in a balanced way. Let’s get it done!
The workout of the day consists of:
For Time:
- 15 Dumbbell Shoulder Press (35 lb / 25 lb or 16 kg / 11 kg)
- 12 Burpees
- 6 Toes-to-Bar Complete 5 rounds
Scaling
- Dumbbell Shoulder Press: Use lighter dumbbells or perform seated with no weights for beginners.
- Burpees: Step down and up instead of jumping for easier scaling.
- Toes-to-Bar: Scale to knee raises or lying leg raises for beginners.
No equipment
- Shoulder Press: Use filled water bottles or canned goods as weights.
- Burpees: Just as prescribed; no equipment needed.
- Toes-to-Bar: Substitute with V-ups or tuck crunches if you don’t have a bar.
Warmup
- 400m light jog or 2 minutes of jump rope
- Arm circles (10 reps each direction)
- Leg swings (10 reps each leg)
- 10 PVC pass-throughs
- 10 Scap pushups
Cooldown
- Child’s Pose (2 minutes)
- Pigeon Pose (1 minute each side)
- Forward Fold (2 minutes)
- Shoulder Stretch against wall (1 minute each side)
