Workout of the day

Get ready for a powerful full-body blast that blends strength, agility, and core control!

The workout of the day consists of:

Complete as many rounds as possible in 16 minutes of:

  • 5 Handstand Push-ups
  • 10 Jumping Chest-To-Bar Pull-Ups
  • 20 Sit-Ups
  • 15 Box Jumps (24/20 inches - 61/51 cm)

Scaling

  1. Handstand Push-Ups
    • Pike Push-Ups
    • Regular Push-Ups
  2. Jumping Chest-To-Bar Pull-Ups
    • Regular Jumping Pull-Ups
    • Ring Rows
  3. Sit-Ups
    • Abmat Sit-Ups
    • Crunches
  4. Box Jumps
    • Step-Ups
    • Tuck Jumps

No equipment

  1. Handstand Push-Ups
    • Pike Push-Ups on a chair or sturdy surface
    • Regular Push-Ups
  2. Jumping Chest-To-Bar Pull-Ups
    • Towel Rows using a sturdy door
  3. Sit-Ups
    • Crunches
  4. Box Jumps
    • Step-Ups on a sturdy chair or bench

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretching
    • Arm circles (10 forward, 10 backward)
    • Leg swings (10 each side)
    • Hip circles (10 each direction)
  3. 3 rounds of:
    • 5 Inch Worms
    • 10 Scapular Push-Ups
    • 15 Air Squats

Cooldown

  1. Walking for 2-3 minutes to lower heart rate
  2. Static stretching
    • Standing hamstring stretch (hold 30 seconds each side)
    • Child’s pose (hold 1 minute)
    • Shoulder stretch (hold 30 seconds each side)
  3. Deep breathing exercises (2 minutes)