Workout of the day
Ready to ignite your muscles and elevate your heart rate? This workout will work every part of you, with a mix of high-energy and strength-building movements. Get set to sweat and let’s get to it!
The workout of the day consists of:
For time:
- 50 Strict Pull-Ups
- 50 Sit-Ups
- 50 Tricep Dips
- 50 Wide Push-Ups
- 50 Burpees
- 50 Knees-to-Elbows
- 100 Double-Unders
- 50 Jumping Squats
- 10 Chest-to-Bar Pull-Ups
- 100 Double-Unders
Scaling
- Strict Pull-Ups: Perform jumping pull-ups or inverted rows
- Tricep Dips: Use a bench/chair for dips or perform tricep push-ups
- Wide Push-Ups: Regular push-ups or knee push-ups
- Knees-to-Elbows: Perform standing knee raises
- Chest-to-Bar Pull-Ups: Perform chin-over-bar pull-ups or jumping pull-ups
No equipment
- Strict Pull-Ups: Towel rows by looping a towel over a door
- Tricep Dips: Use the edge of a sturdy table for dips
- Wide Push-Ups: Incline push-ups using a bench or table
- Knees-to-Elbows: Lying knee tucks
- Double-Unders: Penguin taps
Warmup
- Light Jog or High Knees – 3 mins
- Arm Scissors – 1 min
- Hip Circles – 1 min per direction
- Walking Lunges – 1 min
- Push-Up Walkouts – 10 reps
- Scorpion Stretch – 1 min per side
Cooldown
- Overhead Triceps Stretch – 1 min per arm
- Butterfly Stretch – 2 mins
- Happy Baby Pose – 2 mins
- Seated Hamstring Stretch – 1 min per leg
- Quad Stretch – 1 min per leg
- Guided Breathing – 2 mins
