Workout of the day

Ready for a full-body blast? This 20-minute EMOM will challenge your strength and cardio with a mix of burpees, handstand push-ups, and air squats. Whether you’re scaling or going RX, it’s going to be a sweaty one!

The workout of the day consists of:

For 20 minutes, perform the following every minute on the minute (EMOM):

  1. 8 Burpees
  2. 5 Handstand Push-ups
  3. 10 Air Squats

Scaling

  1. Burpees: Reduce to 6 reps or perform Up-Downs instead.
  2. Handstand Push-ups: Do Pike Push-ups or regular Push-ups.
  3. Air Squats: Reduce to 8 reps or perform Squat to a box/chair if needed.

No equipment

  1. Burpees: Substitute with 10 Jumping Jacks
  2. Handstand Push-ups: Substitute with Decline Push-ups using a bench, sofa, or step.
  3. Air Squats: Substitute with 10 Bodyweight Lunges (5 per leg)

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretches: Arm Circles, Leg Swings
  3. 2 rounds of:
  • 10 PVC Pass-Throughs
  • 10 Inch Worms
  • 10 Scap Push-ups

Cooldown

  1. 3 minutes of slow jogging or walking
  2. Static stretches:
  • 30 seconds Seated Forward Fold
  • 30 seconds Child’s Pose
  • 30 seconds Pigeon Pose on each side
  1. 5 deep, slow breaths in Downward Dog