Workout of the day
Push yourself with this fun yet challenging bodyweight workout! Complete 10 rounds of these movements as fast as you can. Make sure you maintain good form and pace yourself accordingly. Good luck and have fun!
The workout of the day consists of:
10 rounds for time of:
- 30 High Knees
- 20 Air Squats
- 15 Burpees
- 10 Push-Ups
Scaling
- High Knees: low knees or march in place
- Air Squats: Squat to a chair or partial squats
- Burpees: Step back instead of jumping or just do the push-up part
- Push-Ups: Knee push-ups or incline push-ups on a bench or table
No equipment
If you don’t have any equipment, no worries! Use household items:
- High Knees: Do high knees by imagining running in place
- Air Squats: Hold a weighty household item like a gallon of milk
- Burpees: Instead of jumping, step back into a plank; replace push-up with floor press if needed
- Push-Ups: Use a stable table or countertop for incline push-ups
Warmup
- 3-minute light jog or fast walk
- 10 Arm Circles per side
- 10 Leg Swings per side
- 10 Hip Circles each direction
- 5 Inch Worms
Cooldown
- 2-minute walk or slow jog to cool down
- 30-second Forward Fold
- 30-second Seated Hamstring Stretch per leg
- 30-second Shoulder Stretch per side
- 30-second Child’s Pose
