Workout of the day

Get ready for a straightforward but challenging workout. You’ll hit a series of 50 reps of different movements, with quick star jumps sprinkled in to keep your heart rate up.

The workout of the day consists of:

  • 50 Push-Ups
  • 10 Star Jumps
  • 50 Sit-Ups
  • 10 Star Jumps
  • 50 Air Squats
  • 10 Star Jumps
  • 50 Leg Raises
  • 10 Star Jumps
  • 50 Russian Twists (L+R=1)
  • 10 Star Jumps

Scaling

  • Push-Ups: Do them on your knees or against a wall
  • Sit-Ups: Crunches instead
  • Air Squats: Use a chair for support
  • Leg Raises: Bend your knees
  • Russian Twists: Just twist without weight

No equipment

  • Push-Ups: Use a sturdy table edge
  • Sit-Ups: Use a pillow under lower back if no mat
  • Air Squats: Hold a backpack if wanting more resistance
  • Leg Raises: Hold couch cushions with hands for stability
  • Russian Twists: Use a filled water bottle or canned goods for weight

Warmup

  • Jog in place for 2 minutes
  • 10 Arm Circles forward and backward
  • 10 Leg Swings each leg
  • 10 Bodyweight Good Mornings
  • 10 Air Squats
  • Stretch: 30 seconds each side of standing hamstring stretch, quad stretch, and shoulder stretch

Cooldown

  • 2 minutes of slow, deep breathing
  • Stretch: 30 seconds each of child’s pose, lying hamstring stretch, and pigeon pose
  • Gentle neck rolls, 5 each side