Workout of the day
The workout of the day consists of:
Complete as many rounds as possible in 4 minutes:
- Assault Air Bike calories (20-10)
Scaling
For beginners:
- Reduce the range of calories to 15-5 For intermediate:
- Use the prescribed calorie range of 20-10 For RX:
- Push for maximum effort during the 4 minutes without changing the calorie range,
No equipment
For those without equipment:
- Substitute the Assault Air Bike with burpees or high knees running in place.
Warmup
General warmup (5-10 minutes):
- 2 minutes easy Assault Air Bike
- Dynamic stretches (leg swings, arm circles)
- 3 rounds of 10 air squats, 10 push-ups, and 10 sit-ups
Cooldown
Cool down (5 minutes):
- Light stretching (hamstrings, quads, calves, shoulders)
- 2 minutes easy pedaling on the Assault Air Bike or walking
