Workout of the day

Let’s turn up the intensity with some quick rounds that’ll keep your heart pumping. This one’s simple but it’ll fire you up.

The workout of the day consists of:

  • 3 rounds for time of: 21-15-9
    • Burpees
    • Sit-ups
    • Air Squats

Scaling

  • Beginners:
    • 15-12-9 rep scheme
    • Step-back burpees instead of jumping
    • Crunches instead of sit-ups
  • Intermediates:
    • Regular rep scheme, slower pace
  • RX athletes:
    • Add a jump at the top of each air squat

No equipment

  • Burpees -> 3-count Mountain Climbers: Step or hop each foot in and out.
  • Sit-ups -> Supermans: Lay on your stomach and raise arms and legs together.
  • Air Squats -> Chair Squats: Use a stable chair to sit down then stand up, engaging quads and glutes.

Warmup

  • 200m jog or 1-minute fast walk
  • 2 rounds of:
  • 10 arm circles (forward and backward)
  • 10 leg swings each side
  • 10 air squats
  • Stretch:
  • Hamstring stretch
  • Shoulder stretch
  • Hip flexor stretch

Cooldown

  • 400m walk or 2-minute gentle jog
  • 2 rounds of:
  • Child’s pose, 30 seconds
  • Forward fold, 30 seconds
  • Pigeon pose, 30 seconds each side
  • Stretch:
  • Quad stretch
  • Tricep stretch
  • Lower back stretch