Workout of the day

Let’s mix things up a bit. We’re focusing on upper body strength with a blend of dumbbell bench presses and push-ups. Get ready to push yourself!

The workout of the day consists of:

7 rounds for time of:

  • Dumbbell Bench Press, 10 reps (50 lb / 22.5 kg each hand)
  • Push-ups, 15 reps

Scaling

If you can’t do 50 lb (22.5 kg) dumbbells, scale to a weight you’re comfortable with for 10 reps. For push-ups, you can do knee push-ups or inclined push-ups.

No equipment

If you don’t have dumbbells, use water jugs or any heavy household item for bench presses. For push-ups, you can use the edge of a sturdy table or a countertop for inclined push-ups.

Warmup

  • 5 minutes of light cardio (jogging or jumping jacks)
  • Shoulder Pass-Throughs with PVC, 10 reps
  • Arm Circles, 10 reps each direction
  • Scapula Push-Ups, 10 reps

Cooldown

  • Doorway Pec Stretch, 1 minute each side
  • Triceps Stretch, 1 minute each side
  • Child’s Pose, 2 minutes