Workout of the day
Today’s workout is a quick, challenging circuit focusing on cardio and strength. We’re mixing up some classic movements with a twist, aiming for 4 rounds of hard work. Stay consistent, and keep an eye on your form.
The workout of the day consists of:
4 rounds for time:
- 40 Jump Rope (Single Unders)
- 20 Dumbbell Swings (35 lb/16 kg)
- 15-15 One Arm Dumbbell Rows (35 lb/16 kg)
- 10 Dumbbell Clean and Jerks (35 lb/16 kg)
- 10 V-Ups
Scaling
- Jump Rope: Perform line hops if necessary
- Dumbbell Swings: Use lighter dumbbells or kettlebells
- One Arm Dumbbell Rows: Use lighter dumbbells, bands, or reduce reps to 10-10
- Clean and Jerks: Use lighter dumbbells, reduce reps to 6-6
- V-Ups: Perform regular sit-ups or crunches
No equipment
- Jump Rope: Line hops or fast feet on the spot
- Dumbbell Swings: Use a heavy backpack or a small bag of flour
- Dumbbell Rows: Use a heavy can or a filled water bottle
- Clean and Jerks: Use water jugs or a heavy backpack
- V-Ups: Do regular sit-ups or crunches
Warmup
- 3 min light jog or brisk walk
- 10 arm circles forward
- 10 arm circles backward
- 10 leg swings each side
- 10 bodyweight squats
- 5 inchworms
- Stretch hamstrings and quadriceps
Cooldown
- 3 min walk to cool down
- Stretch hip flexors
- Stretch lats
- Stretch shoulders
- Stretch calves
