Workout of the day

Get ready to hit every part of your body with this balanced and challenging workout. This one will torch calories, build strength, and improve your fitness.

The workout of the day consists of:

3 rounds for time of:

  • 21-15-9
  • Deadlifts (70% Bodyweight)
  • Back Squats (70% Bodyweight)
  • Burpees
  • Push-Ups

Scaling

Beginners: Reduce deadlift and squat weight to 50% BW. Do knee push-ups instead of regular push-ups. Intermediate: Reduce deadlift and squat weight to 60% BW. Perform regular push-ups. RX: Follow the workout as prescribed.

No equipment

No weights? No problem! Use these household items: -Deadlifts: Use a backpack filled with books. -Back Squats: Use a heavy bag or laundry basket with items inside. -Push-ups and Burpees: Bodyweight only.

Warmup

  • 5 min light jog or jump rope
  • 10 air squats
  • 10 lunges (each leg)
  • 10 push-ups
  • 10 good mornings
  • Stretch hamstrings, quads, and shoulders

Cooldown

  • 5 min light jog or walk
  • Child’s pose for 1 minute
  • Pigeon stretch (1 min each side)
  • Forward fold for 1 minute
  • Quad stretch (30 seconds each side)