Workout of the Day: Sliding Scale

Max it out on the Ski Erg next time you're at the club.

Make sure you’re warm, grab your dumbbells and set yourself up close to the Ski Erg.

Move as fast as possible. Start with 10 reps/calories and decrease by 2 each round for 5 rounds. 

  • Calorie ski on SkiErg 
  • Push ups  
  • Dumbbell push press

Tag @VirginActiveSA in your Workout of the Day selfies. 

HubSpot Video


Ski Erg x 10 cals

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Tip: Start with 10 calories and decrease by 2 each round. When using the Ski Erg, keep a straight back, your core braced and bend your knees as you pull down.  

Push ups x 10 reps 

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Tip: Again, start with 10 reps and decrease by 2 each round. Squeeze your glutes and engage the core throughout. Feel free to drop to your knees if you notice your form slipping.  

Dumbbell push press x 10 reps 

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Tip: Again, smash 10 reps out and decrease by 2 each round. Don't overarch your lower back as you press the weights overhead. 

It's 5 rounds. You need to complete the workout as fast as possible, but you can rest between rounds if you need to. 

Published on April 14, 2022