Workout of the day

All you’ve got is 12 minutes. Push hard and see how many rounds you can get through. Stay with it and keep moving. Let’s get to work!

The workout of the day consists of:

  • 100-meter Sprint
  • 10 Jumping Jacks
  • 15 Sit-Ups
  • 20 Air Squats

Scaling

  • Beginners:
    • Reduce Sit-Ups to 10 reps
    • Reduce Air Squats to 15 reps
  • Intermediates:
    • Keep movements as listed but pace at a comfortable speed
  • RX Athletes:
    • Perform as listed and aim for max intensity

No equipment

  • 100-meter Sprint: Run in place with high knees for 30 seconds
  • 10 Jumping Jacks: No modification needed
  • 15 Sit-Ups: Can use a sturdy chair for support if needed
  • 20 Air Squats: Use a chair to assist with balance if needed

Warmup

  • 2 rounds of:
    • 30 Seconds High Knees
    • 30 Seconds Arm Circles
    • 30 Seconds Alternating Lunges
  • Then stretch:
    • Hamstring Stretch
    • Chest Stretch
    • Quad Stretch

Cooldown

  • 2 minutes Slow Jog or Walk to cool down
  • Then stretch:
    • Calf Stretch
    • Shoulder Stretch
    • Hip Flexor Stretch