Workout of the day

The workout of the day consists of:

Strength Segment:

  • 10 Push-Ups
  • 15 Back Squats (132 lb / 60 kg for RX men, 88 lb / 40 kg for RX women)
  • 20 Box Jumps (24 inches / 60 cm box)
  • 2 minutes Plank Note: Perform 4 rounds for time.

Scaling

Scaling Options:

  • Reduce the weight for Back Squats (use 95 lb / 43 kg for intermediate men, 65 lb / 30 kg for intermediate women)
  • Step-Ups as a substitution for Box Jumps
  • Knee Push-Ups or Incline Push-Ups for beginners
  • Shorten Plank duration to 1 minute for beginners

No equipment

No Equipment Alternatives:

  • For Back Squats, perform Air Squats or use a heavy backpack/dumbbell/kettlebell held in front
  • Use a sturdy chair or steps for Step-Ups instead of Box Jumps
  • Plank can be done without any equipment

Warmup

Warm-Up (10 minutes):

  1. Jogging or Jumping Jacks (3 minutes)
  2. Dynamic Stretches (Leg swings, arm circles) (3 minutes)
  3. Specific Warm-Up Sets for Back Squats (with progressively heavier weights) (4 minutes)

Cooldown

Cool-Down (10 minutes):

  1. Stretching (Hamstrings, quadriceps, shoulders, back) (5 minutes)
  2. Yoga Poses (Downward Dog, Child’s Pose) (3 minutes)
  3. Deep Breathing and Relaxation (2 minutes)