Workout of the day
Today’s workout is simple but intense. Get ready to test your legs with a mix of lunges and squats. Focus on form and keep moving.
The workout of the day consists of:
3 rounds for time of:
- 50 meters Walking Lunge
- 25 One Leg Squats (alternating legs)
- 50 meters Walking Lunge
- 50 Air Squats
- 25 Box Jumps (24/20 inches)
Scaling
- Beginners: 50 meters walking lunge, 15 one leg squats (assisted), 50 meters walking lunge, 30 air squats, 15 step-ups
- Intermediate: 50 meters walking lunge, 20 one leg squats, 50 meters walking lunge, 40 air squats, 20 box jumps (20/16 inches)
- RX: As written
No equipment
- Walking Lunges: use a long hallway or do stationary lunges
- One Leg Squats: hold onto a chair for support
- Air Squats: same as RX
- Box Jumps: use a sturdy chair or bench, or do tuck jumps
Warmup
- 5 minutes light jog or jump rope
- Dynamic stretching: leg swings, walking lunges, arm circles
- 2 rounds of: 10 air squats, 10 push-ups, and 10 sit-ups
Cooldown
- 3 minutes slow walking
- 5 minutes stretching: hamstrings, quads, calves, glutes
- Deep breathing exercises
