Workout of the day
Hit that grind with this pyramid-style workout. It’s gonna test your endurance and strength in a mix of running, core, and upper body movements. Ready to hustle? Let’s go.
The workout of the day consists of:
- 1600 meter Run
- 70 Sit-Ups
- 800 meter Run
- 50 Burpees
- 400 meter Run
- 40 Dumbbell Push Press (35 lb / 25 lb, 15.8 kg / 11.3 kg)
Scaling
- Run: Reduce meter count to 1200 - 600 - 300 meters
- Sit-Ups: Reduce to 50 reps
- Burpees: Reduce to 30 reps
- Dumbbell Push Press: Use lighter weights or reduce to 20 reps
No equipment
- Run: High knees or toe taps (1 minute per 400 meters suggested distance)
- Sit-Ups: Crunches or leg raises
- Burpees: Mountain climbers
- Dumbbell Push Press: Use household items like water bottles, or perform handstand push-ups against a wall
Warmup
- Jog in place for 3 minutes
- Arm circles (30 seconds forward, 30 seconds backward)
- Leg swings (10 per leg)
- 10 Air squats
- 10 Push-ups
- 10 Sit-ups
Cooldown
- Walk for 3-5 minutes to bring the heart rate down
- Forward fold stretch (1 minute)
- Quad stretch (30 seconds per side)
- Child’s pose (1 minute)
- Shoulder stretch against a wall (30 seconds per side)
