Workout of the day

This one’s going to work your strength and stamina. Two sections, both equally challenging, but in different ways. You’re going to feel awesome after this.

The workout of the day consists of:

4 rounds for time of:

  • 5 Handstand Push-Ups or Pike Push-Ups
  • 7 Toes to Bar or V-Ups
  • 10 Air Squats

Then,

4 rounds for time of:

  • 4 Chin-Ups
  • 6 Hand Release Push-Ups
  • 8 Walking Lunges

Scaling

  • Handstand Push-Ups: Scale to pike push-ups or regular push-ups
  • Toes to Bar: Adjust to knees to elbow or V-Ups
  • Chin-Ups: Use resistance bands or perform inverted rows if needed
  • Hand Release Push-Ups: Perform on knees or inclined push-ups
  • Air Squats and Walking Lunges: Adjust range of motion as needed or use a sturdy surface for support

No equipment

  • Handstand Push-Ups: Pike push-ups using a chair
  • Toes to Bar: Perform lying on your back and touch your toes to a wall
  • Air Squats and Walking Lunges: Do them anywhere, no equipment needed
  • Chin-Ups: Use a table for inverted rows or resistance bands for assistance
  • Hand Release Push-Ups: Perform against a wall or on knees

Warmup

  • 5 minutes light jog or dynamic warm-up
  • 2 rounds of:
    • 10 Arm Circles (forward and backward)
    • 10 Leg Swings (each leg)
    • 10 Cat-Cow stretches

Cooldown

  • 3-5 minutes walking or light movement to bring heart rate down
  • 2 rounds of:
    • 30 seconds Forward Fold stretch
    • 30 seconds Child’s Pose
    • 30 seconds Pigeon Pose (each leg)
    • 30 seconds Quad stretch (each leg)