Workout of the day
Today’s workout is a mix of cardio and strength. It’s quick but intense. Push yourself, but keep good form throughout.
The workout of the day consists of:
5 rounds for time of:
- 15 Jumping Jacks
- 20 Meter Sprint (or 30 seconds of High Knees in place)
- 12 Hand Release Push-Ups
- 15 Air Squats
- 45 seconds Rest
Scaling
For beginners:
- Jumping Jacks: Reduce to 10 reps
- Sprint: 20 seconds or High Knees in place
- Push-Ups: Do on knees
- Air Squats: Reduce to 10 reps
- Rest: Take full 1 minute rest if needed
For intermediates:
- Perform as RX
For advanced:
- Add weight to squats (hold a dumbbell or a household item)
No equipment
No equipment:
- Sprint: High Knees in place for 30 seconds
- Hand Release Push-Ups: Incline push-ups against a sturdy chair or table if needed
Warmup
- 2 minutes jogging in place or jump rope
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 10 each leg
- Dynamic Lunges: 10 each side
Cooldown
- Walk for 2 minutes to bring your heart rate down
- Quad Stretch: 1 minute each side
- Chest Stretch against wall: 1 minute each side
- Seated Forward Bend: 2 minutes
