Workout of the day
Get ready for the Bodyweight Blitz! Today’s workout consists of three 10-minute AMRAP rounds with minimal rest in between. You’ll be knocking out pull-ups, push-ups, and air squats. This high-intensity session will push your limits and improve both strength and endurance. Let’s hit it hard and leave it all on the floor!
The workout of the day consists of:
Complete as many reps as possible (AMRAP) in 3 x 10-minute rounds:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Take a 1-minute rest between rounds.
Scaling
- Pull-Ups: Use resistance bands or perform jumping pull-ups
- Push-Ups: Perform push-ups on the knees or against a wall
- Air Squats: Use a box or bench for support if needed
No equipment
- Pull-Ups: Perform inverted rows using a sturdy table or TRX bands
- Push-Ups: Perform push-ups against a sturdy countertop or bench
- Air Squats: Perform bodyweight squats holding a backpack filled with books for added resistance
Warmup
- 3 minutes of light jogging or jump rope
- 5 minutes of dynamic stretches focusing on shoulders, chest, and legs (arm circles, leg swings, hip circles)
- 2 rounds of: 5 Inchworms, 10 Scapular Pull-Ups, 10 Walking Lunges
Cooldown
- 5 minutes of light jogging or walking to cool down
- 5 minutes of static stretching focusing on shoulders, chest, and legs (arm across chest stretch, quad stretch, hamstring stretch)
