Workout of the day

Happy Monday! We’re kicking off the week with “Bodyweight Blitz”—a fast-paced, no-equipment workout that will light up your entire body. Stay quick, stay sharp, and power through each round. Let’s set the tone for an awesome week ahead!

The workout of the day consists of:

5 rounds for time of:

  • 10 Hand Release Push-Ups,
  • 15 Jumping Lunges
  • 20 Air Squats
  • 25 Sit-Ups

Scaling

  1. Hand Release Push-Ups: Scale to Knee Push-Ups or Incline Push-Ups
  2. Jumping Lunges: Scale to Reverse Lunges
  3. Air Squats: Scale to Box Squats or Assisted Squats using a wall or chair
  4. Sit-Ups: Scale to Crunches or Butterfly Sit-Ups

No equipment

  1. Hand Release Push-Ups: Scale to Hand Release Knee Push-Ups
  2. Jumping Lunges: Substitute with Reverse Lunges
  3. Air Squats: Substitute with Couch Squats (holding onto a couch)
  4. Sit-Ups: Substitute with Tuck-Ups

Warmup

  1. 200m Jog or 1 min of High Knees
  2. 10 Arm Circles Forward and Backward
  3. 10 Leg Swings (each leg)
  4. 5 Inch Worms
  5. 5 World’s Greatest Stretch (each side)

Cooldown

  1. 2 mins of Walking or Light Jog
  2. 10 Child’s Pose
  3. 10 Cat-Cow Stretches
  4. 10 Hamstring Stretches (each side)
  5. 10 Quad Stretches (each side)