Workout of the day
Time to test your stamina and core strength with this fun and challenging workout. Get ready to jump, crunch, and sweat!
The workout of the day consists of:
10 Rounds for Time:
- 10 Hanging Knee Raises
- 10 Box Jumps
- 1 Minute Battle Ropes
- 10 Air Squats
Scaling
- Hanging Knee Raises: Substitute with lying leg raises if needed.
- Box Jumps: Use a lower box or step-ups.
- Battle Ropes: Shorten the duration or decrease intensity if you’re a beginner.
- Air Squats: Use a chair for assistance or reduce depth.
No equipment
- Hanging Knee Raises: Substitute with V-ups or sit-ups.
- Box Jumps: Substitute with step-ups on a sturdy chair.
- Battle Ropes: Substitute with 1 minute of high knees or jumping jacks.
- Air Squats: No equipment needed, but if using a chair for assistance, ensure it’s sturdy.
Warmup
- 3 minutes light jog or jump rope
- 10 leg swings each side
- 10 arm circles each direction
- 10 hip circles each direction
- 20 jumping jacks
Cooldown
- 3 minutes walking to cool down
- 10 standing quad stretches (each side, 30 seconds)
- 10 standing hamstring stretches (each side, 30 seconds)
- 10 calf stretches (each side, 30 seconds)
- 1-minute child’s pose
