Workout of the day

Today, you’ll hit your core and upper body with a high-rep challenge that will test your endurance and strength.

The workout of the day consists of:

For time:

  • 50 Dumbbell Swings (35 lb / 16 kg)
  • 30 V-Ups
  • 50 Push-Ups
  • 30 L-Sit Leg Raises
  • 50 Sit-Ups

Scaling

  • For beginners:

  • 25 Dumbbell Swings (20 lb / 9 kg)

  • 20 V-Ups

  • 25 Push-Ups (knee or incline)

  • 20 Hanging Knee Raises

  • 25 Sit-Ups

  • For intermediates:

  • 35 Dumbbell Swings (25 lb / 11 kg)

  • 25 V-Ups

  • 35 Push-Ups

  • 25 L-Sit Leg Raises

  • 35 Sit-Ups

No equipment

  • Instead of Dumbbell Swings: use a backpack loaded with books
  • Instead of Push-Ups: do them against a sturdy table or countertop
  • Instead of V-Ups and Leg Raises: do regular crunches
  • Instead of Sit-Ups: do butterfly sit-ups

Warmup

  • 3 Rounds:
  • 30 seconds jumping jacks
  • 10 air squats
  • 10 arm circles each direction
  • 5 inchworms

Cooldown

  • 3 Rounds:
  • 30 seconds child’s pose
  • 30 seconds seated forward fold
  • 30 seconds lying twist (both sides)
  • 30 seconds cat-cow stretch