Workout of the day

Get ready to test your endurance and balance. This workout mixes running, upper body strength, and single-leg stability to give you a complete physical challenge.

The workout of the day consists of:

  • 400 meters Run
  • 6 Strict Handstand Push-ups
  • 10 Alternating Pistol Squats
  • 400 meters Run

Scaling

  • For beginners: Do pike push-ups instead of handstand push-ups and assisted pistols with a box or chair.
  • For intermediate: Do kipping handstand push-ups and pistols to a bench or box.
  • RX: As the workout is written.

No equipment

  • No running space? Substitute 2 minutes of high knees or stair stepping per 400m.
  • No space for handstand push-ups? Do seated dumbbell press or use a heavy backpack.
  • No pistol squats? Do goblet squats with a household object like a water jug or bag of rice.

Warmup

  • 200m easy jog
  • 2 rounds of:
    • 10 PVC Pass-throughs
    • 10 Air Squats
    • 5 Inch Worms with a push-up
    • 10 Lunges

Cooldown

  • 3 minutes walking or marching in place to cool down the heart rate
  • 2 rounds of:
    • 30-second Child’s Pose
    • 30-second Pigeon Stretch (each leg)
    • 30-second Seated Forward Fold
    • 30-second Standing Quad Stretch (each leg)