Workout of the day

Let’s take on these seven challenges for a well-rounded workout. Each movement targets different muscle groups, so you’ll get a full-body burn. Stay consistent and keep a steady pace.

The workout of the day consists of:

40 Double-Unders 40 Crunches 40 Hanging Knee Raises 40 Walking Lunges 40 V-Ups 40 Burpees 40 Hanging Knee Raises

Scaling

Beginners: Do 20 reps for each movement. Intermediates: Do 30 reps for each movement. Advanced: Do 40 reps for each movement with full range of motion. Substitutions: Single-unders for double-unders, sit-ups for V-Ups.

No equipment

No jump rope: Do 80 high knees. No pull-up bar: Do 40 sit-ups instead of hanging knee raises.

Warmup

3 rounds: 15 jumping jacks, 10 arm circles (each direction), 10 hip circles, 5 inchworms

Cooldown

3 rounds: 30 sec forward fold, 30 sec seated twist (each side), 30 sec child’s pose, 30 sec pigeon stretch (each side)