Workout of the day
Get ready for a mix of strength and cardio with this bodyweight workout. It’ll hit the upper body, lower body, and get your heart rate up. Perfect for any fitness level. Ready to crush it?
The workout of the day consists of:
For time:
- 15 Push-Ups
- 20 Body Rows
- 30 Air Squats
- 400m Run
Scaling
Beginners:
- 10 Push-Ups on Knees
- 15 Body Rows with Bent Knees
- 20 Air Squats to Target
- 200m Run
Intermediates:
- Follow the main workout, but with less intensity if needed.
RX Athletes:
- Add a weight vest or perform Plyometric Push-Ups.
No equipment
No Equipment?
- 15 Chair Dips
- 20 Towel Rows (loop a towel over a door)
- 30 Squat Jumps
- 400m Run or simulate with high knees for 2 minutes.
Warmup
- 400m Easy Run
- 10 Arm Circles (each side)
- 10 Leg Swings (each side)
- 10 Cat-Cows
- 5 Inchworms
Cooldown
- 400m Walk
- 10 Forward Fold
- 10 Child’s Pose
- 10 Pigeon Pose (each side)
