Workout of the day

We’re mixing it up with pull-ups, push-ups, and planks! Get ready to build strength and test your endurance.

The workout of the day consists of:

Complete as many rounds as possible in 15 minutes of:

• 5 Pull-Ups
• 10 Push-Ups
• 20-Second Plank Hold (Forearm)

Scaling

Scaling:

• Pull-ups: Use a band or do ring rows if needed.
• Push-ups: Drop to knees if full push-ups are too challenging.
• Planks: Drop to knees or reduce time to 10 or 15 seconds if 20 sec is too hard.

No equipment

No Pull-up bar at home? Try:

• Bent-over rows with a heavy backpack. No box or safe surface for jumps? Do:
• Air squats instead. For pushups, you can elevate hands on a high surface if needed.

Warmup

5 min:

• 1 min light jog or brisk walk
• 1 min arm circles
• 1 min hip circles
• 1 min leg swings
• 1 min thoracic spine stretch

Cooldown

5 min:

• 1 min seated forward bend
• 1 min child’s pose
• 1 min lying spinal twist (30 sec each side)
• 1 min standing quad stretch (30 sec each leg)
• 1 min standing calf stretch (30 sec each side)