Workout of the day

This one’s gonna challenge your stamina and core strength. Get ready to push through as the reps decrease! The structure is simple, but the work is hard. Stay strong, you got this!

The workout of the day consists of:

10-9-8-7-6-5-4-3-2-1 reps each of:

  • Dumbbell Thrusters (50/35 lb or 22.5/15 kg per hand)
  • V-Ups
  • Box Jumps (24/20 inches or 60/50 cm)
  • Reverse Lunges with Dumbbells (50/35 lb or 22.5/15 kg per hand)
  • Russian Twists (hold one dumbbell)

Scaling

Beginners:

  • Dumbbell Thrusters (20/15 lb or 10/7 kg)
  • V-Ups (do regular Sit-Ups instead)
  • Box Jumps (use a 12-inch or 30 cm box or do Step-Ups)
  • Reverse Lunges with Dumbbells (use bodyweight or reduced weight)
  • Russian Twists (use just bodyweight or a lighter weight)

Intermediate:

  • Dumbbell Thrusters (35/25 lb or 15/12 kg)
  • V-Ups
  • Box Jumps (20 inches or 50 cm)
  • Reverse Lunges with Dumbbells (35/25 lb or 15/12 kg)
  • Russian Twists (hold a lighter weight)

No equipment

No Equipment:

  • Air Squats
  • Sit-Ups
  • Tuck Jumps or Step-Ups on a sturdy chair
  • Walking Lunges
  • Russian Twists with a filled water bottle or no weight

Warmup

  • 400m jog
  • 2 rounds of:
    • 10 Air Squats
    • 10 PVC Pass Throughs
    • 10 Scap Push-ups
  • 10 minutes dynamic stretching, focusing on legs and shoulders

Cooldown

  • 400m walk
  • 2 rounds of:
    • 15 seconds Pigeon Pose (each leg)
    • 15 seconds Child’s Pose
    • 15 seconds Arm Across Chest Stretch (each arm)
  • Hold 30 seconds Forward Bend