Workout of the day
Tackle a mix of bodyweight movements that’ll test your endurance and strength. Short breaks are okay, but aim to keep moving as long as you can.
The workout of the day consists of:
- 50 Burpees
- 75 Push-Ups
- 100 Sit-Ups
- 200 Air Squats
Scaling
- Beginners: 25 Burpees, 50 Push-Ups (on knees if needed), 75 Sit-Ups, 100 Air Squats
- Intermediates: 40 Burpees, 60 Push-Ups, 85 Sit-Ups, 150 Air Squats
No equipment
- No Equipment: Replace push-ups with incline push-ups using a sturdy chair or table, air squats can be done holding a filled backpack
Warmup
- 5 minutes of light jogging or brisk walking
- Arm circles (10 forward, 10 backward)
- Leg swings (10 per leg)
- Dynamic quad stretch (5 per leg)
- Hip openers (10 per side)
Cooldown
- Child’s Pose (2 minutes)
- Standing Forward Bend (1 minute)
- Quadriceps Stretch (1 minute per side)
- Shoulder Stretch (1 minute per side)
- Seated Hamstring Stretch (1 minute per side)
