Workout of the day
We’re switching things up with a fresh spin on Tabata intervals! It’s high-intensity and guaranteed to push you.
The workout of the day consists of:
8 Rounds for each movement (20 seconds on, 10 seconds off):
- Air Squats
- Push-Ups
- Box Jumps
- Wall Ball (20/14 lbs or 9/6 kg)
- Alternating Dumbbell Snatches (50/35 lbs or 22.5/15 kg)
- Burpees
- Kettlebell Swings (53/35 lbs or 24/16 kg)
- V-Ups
Scaling
- Air Squats: Use a box for support
- Push-Ups: Perform on knees or against a wall
- Box Jumps: Step-ups
- Wall Ball: Use a lighter ball or perform thrusters with dumbbells
- Alternating Dumbbell Snatches: Reduce weight
- Burpees: Step back instead of jumping back
- Kettlebell Swings: Reduce weight
- V-Ups: Perform regular sit-ups
No equipment
- Air Squats: Bodyweight squats
- Push-Ups: Push-ups against a counter
- Box Jumps: Use a sturdy chair or step for step-ups
- Wall Ball: Thrusters with any heavy object (bag of rice, water bottle)
- Dumbbell Snatches: Use a heavy household item like a gallon jug
- Kettlebell Swings: Use a heavy household item like a backpack filled with books
- Burpees: Modified burpees with less jump
- V-Ups: Toe touches or flutter kicks
Warmup
- 5 minutes of light jogging or jump rope
- 10 Leg swings per leg (front to back and side to side)
- 10 Arm Circles each direction
- 10 Air Squats
- 10 Push-Ups
Cooldown
- 5 minutes of walking to cool down
- 30 seconds of stretching each:
- Hamstring Stretch
- Quadriceps Stretch
- Chest Stretch
- Shoulder Stretch
- Cat-Cow Stretch
