Workout of the day

This one’s going to get your legs and lungs burning. It’s a simple but effective workout. Keep pushing through each round and aim to finish strong.

The workout of the day consists of:

4 Rounds for Time:

  • 10 Hand Release Push-Ups
  • 10 Burpees
  • 20 Walking Lunges
  • 40 Mountain Climbers
  • Run 200m

Scaling

Beginner:

  • 5 Hand Release Push-ups from knees
  • 5 Burpees
  • 20 Walking Lunges
  • 20 Mountain Climbers
  • Run 100m

Intermediate:

  • 7 Hand Release Push-ups
  • 7 Burpees
  • 20 Walking Lunges
  • 30 Mountain Climbers
  • Run 150m

No equipment

  • Hand Release Push-Ups: Do push-ups against the wall or a sturdy table
  • Burpees: Do squat thrusts (omit the push-up)
  • Walking Lunges: Do stationary lunges
  • Mountain Climbers: March in place, lifting your knees high
  • Run 200m: Run in place or do high knees for 1 minute

Warmup

  • 3 minutes of light jogging or jump rope
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 10 Lunges (5 each side)

Cooldown

  • 3 minutes of walking
  • Forward Fold for 1 minute
  • Quad Stretch (30 seconds each side)
  • Shoulder Stretch (30 seconds each side)
  • Slow Deep Breaths