Workout of the day
Today we’re hitting both cardio and strength. This one will get you sweating and build those muscles. Simple but effective, just how we like it.
The workout of the day consists of:
18-minute AMRAP:
- 400 meters Row
- 12 Push-ups
- 15 Squats
Scaling
For beginners:
- Row 200 meters
- Perform push-ups on knees
- Decrease squats to 10 reps
For intermediate:
- Row 300 meters
- Perform push-ups on knees in last rounds only if needed
- Maintain 15 squats but use lighter weights if necessary
No equipment
If you don’t have a rower:
- Substitute a 400-meter run or 2 minutes of high knees or jumping jacks.
If you can’t do push-ups:
- Perform push-ups on knees or against a wall.
If you can’t do squats:
- Substitute squats with sit-to-stands from a chair.
Warmup
- 5 minutes light jog or jump rope
- 3 rounds of 10 arm circles, 10 leg swings, 10 air squats
Cooldown
- 3 minutes walking or light jogging
- 2 rounds of 15 seconds each overhead tricep stretch, chest opener stretch, quad stretch
