Workout of the day
Get ready for a super quick but brutal five minutes. It’s you against the clock. See how many rounds you can get through and push yourself to the limit.
The workout of the day consists of:
Complete as many rounds as possible in 5 minutes of:
- 5 Push-Ups
- 10 Air Squats
- 30-second Plank Hold
Scaling
Beginner:
- Push-Ups: Do knee push-ups instead
- Air Squats: Use a chair or box for support
- Plank Hold: Perform on your knees
Intermediate:
- Push-Ups: Regular push-ups
- Air Squats: Regular air squats
- Plank Hold: Regular plank hold
RX:
- Push-Ups: Decline push-ups with feet elevated
- Air Squats: Add a jump at the top (jumping air squats)
- Plank Hold: Plank with shoulder taps
No equipment
If you don’t have equipment:
- Push-Ups: Use wall push-ups
- Air Squats: Use a sturdy chair for support if needed
- Plank Hold: Perform on your knees if needed
Warmup
- 3 minutes light jogging or brisk walking
- 10 arm circles forward
- 10 arm circles backward
- 10 leg swings per leg (front-to-back and side-to-side)
- 30 seconds calf stretch per leg
Cooldown
- 2-3 minutes walking to cool down
- 30 seconds child’s pose
- 30 seconds chest stretch against wall per side
- 30 seconds quad stretch per leg
- 30 seconds hamstring stretch per leg
