We all have those days when working out is the last thing we want to do—but that’s usually when we need it the most. This quick 3-round workout is the perfect push to get moving without overthinking it. The run will clear your head, the core work will fire you up, and the lunges will remind you how strong you are. By the time you finish, you’ll feel energized, accomplished, and proud that you showed up for yourself. Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout determine your 400 meter run route. You’ll want to go out and back so that you can get to your dumbbells for the lunges. At the start of the timer complete a 400 meter run. Next complete 20 alternating V-ups. Next grab your dumbbells and hold them in the front rack position to complete 30 DB Front Rack Lunges. Your goal is to pick a weight on your dumbbells where you’re able to complete this in one or two sets. Continue this sequence for a total of 3 rounds.

Equipment Needed

• Dumbbells

Modification Options

Beginner: Pick a distance on the run that you can complete without stopping. Reduce the distance to 200 to 300 meters if necessary. If you are unable to complete alternating V-ups, modify with regular sit-ups. Pick a weight that enables you to complete 30 DB Front Rack Lunges in 1 to 2 sets.

Advanced: If able, modify alternating V-ups with traditional V-ups. Be sure that you pick a weight on the dumbbell that’s challenging. You should still be able to complete this movement in 1 to 2 sets.

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