Workout of the day

Let’s push hard and fast with this quick but intense workout. You’ll get a great mix of strength and cardio, perfect for all levels. Just 10 minutes of work, so give it all you’ve got!

The workout of the day consists of:

2 Rounds for time:

  • 60 seconds Sledge Hammer Strikes
  • 60 seconds Rest
  • 60 seconds Jump Rope (Single)
  • 60 seconds Rest

Scaling

Beginners:

  • Use a lighter sledgehammer or broomstick for hammer strikes
  • Do 30 seconds of each movement followed by 60 seconds rest Intermediate:
  • Perform the workout as written RX:
  • Use a heavier sledgehammer
  • Double under or fast jump rope for the jump rope portion

No equipment

No sledgehammer or jump rope? No problem:

  • Substitute hammer strikes with 60 seconds of high knees or shadow boxing with a broomstick
  • Substitute jump rope with 60 seconds of burpees or jumping jacks

Warmup

  • 5 minutes light jog or brisk walk
  • Stretch arms and shoulders (2 minutes)
  • Stretch calves and hamstrings (2 minutes)

Cooldown

  • Walk for 3 minutes to bring heart rate down
  • Stretch arms and shoulders (2 minutes)
  • Stretch calves and hamstrings (2 minutes)