Workout of the day

Get ready for the Sweaty Saturday Circuit, a high-intensity Tabata workout that will get your heart pumping and muscles burning. Let’s sweat it out and conquer this challenge together!

The workout of the day consists of:

4.0 Tabata Intervals

Work 20 seconds, Rest 10 seconds for each movement:

  1. Burpees
    10 seconds Rest
  2. Tuck Jumps
    10 seconds Rest
  3. Mountain Climbers
    10 seconds Rest
  4. Jumping Lunges
    10 seconds Rest
  5. Plank
    10 seconds Rest
  6. Push-ups
    10 seconds Rest
  7. High Knees
    10 seconds Rest
  8. Squat Jumps
    10 seconds Rest

Scaling

  1. Burpees: Remove the push-up or step back instead of jumping back into plank
  2. Tuck jumps: Perform regular high knees instead, or just jump in place without tucking knees
  3. Mountain Climbers: Go at a slower pace, or step one foot forward at a time instead of jumping
  4. Jumping Lunges: Perform stepping lunges instead, no jump required
  5. Plank: Do plank on knees instead of toes
  6. Push-ups: Do knee push-ups or inclined push-ups with hands elevated on a surface
  7. High Knees: Perform marches in place rather than running or lower the pace
  8. Squat Jumps: Perform air squats without the jump

No equipment

  1. Burpees: Use a sturdy chair to reduce impact (do step-backs instead)
  2. Tuck jumps: Jump onto stacked pillows or a low, stable surface
  3. Mountain Climbers: Perform standing mountain climbers, lifting knees to hands
  4. Jumping Lunges: Use a chair for balance to step back into lunges
  5. Plank: Do planks with forearms on a sturdy table
  6. Push-ups: Use a countertop or wall for inclined push-ups
  7. High Knees: Lift knees to hands while holding onto a chair
  8. Squat Jumps: Use a sturdy chair to assist with the squat movement

Warmup

  1. 400m jog or 2 minutes high knees in place
  2. Dynamic stretches:
  • Arm circles (20 seconds forward, 20 seconds backward)
  • Leg swings (20 seconds each leg)
  • Hip circles (20 seconds each direction)
  • Torso twists (20 seconds)
  1. 5 minutes of light mobility work:
  • Cat-Cow stretches
  • World’s Greatest Stretch (alternating sides)
  • Pigeon Pose (each side)
  • Ankle circles

Cooldown

  1. 3 minutes walking or light jogging to bring heart rate down
  2. 5 minutes of static stretches:
  • Hamstring stretch (each leg)
  • Quad stretch (each leg)
  • Overhead triceps stretch (each arm)
  • Shoulder stretch (each arm)
  • Child’s Pose
  • Seated Forward Bend
  1. Deep breathing exercises to relax