Workout of the day

Get ready for Turbo Thursday! We’ve amped up the workout a bit with the addition of box jumps. This AMRAP will push your conditioning and test your limits. Focus on form and keep a steady pace. Let’s hit it hard and finish strong!

The workout of the day consists of:

AMRAP 12 (As Many Rounds As Possible in 12 minutes):

  • 20 Walking Lunges
  • 20 Push-Ups
  • 20 Sit-Ups
  • 10 Box Jumps (24/20 in. or 61/51 cm)

Scaling

  1. Walking Lunges:
    • Scale to stationary lunges or reduce the reps to 10-15.
  2. Push-Ups:
    • Scale to knee push-ups or incline push-ups using a box or bench.
  3. Sit-Ups:
    • Scale to crunches or reduce the reps to 10-15.
  4. Box Jumps:
    • Scale to step-ups or reduce the height of the box.

No equipment

  1. Walking Lunges:
    • Scale to stationary lunges.
  2. Push-Ups:
    • Perform on knees or use a sturdy elevated surface like a chair or countertop for incline push-ups.
  3. Sit-Ups:
    • Perform crunches or hollow body holds.
  4. Box Jumps:
    • Use stairs, a sturdy chair, or perform tuck jumps instead.

Warmup

  1. 5 minutes of light jogging or jump rope.
  2. Dynamic Stretching:
    • Arm Circles (10 each direction)
    • Leg Swings (10 each leg)
    • Hip Circles (10 each direction)
  3. Specific Warm-up:
    • 10 Air Squats
    • 10 Lunges (5 each leg)
    • 10 Scapular Push-ups
    • 10 Crunches

Cooldown

  1. 3-5 minutes of walking or slow jog to bring heart rate down.
  2. Stretching:
    • Quad Stretch (30 seconds each side)
    • Shoulder Stretch (30 seconds each side)
    • Hamstring Stretch (30 seconds each side)
    • Tricep Stretch (30 seconds each side)
    • Cobra Stretch (30 seconds)
    • Child’s Pose (30 seconds)