Workout of the day
We’re dialing up the cardio with a spicy twist. Get ready to sweat and move fast. This one’s quick but not easy.
The workout of the day consists of:
Complete 6 rounds for time of:
- 1 minute on the bike (Assault/Stationary or any Cardio Machine if you have it)
- 1 minute of burpees
- 1 minute rest
Scaling
Beginner:
- 30 seconds on the bike
- 30 seconds of burpees
- 1 minute rest
Intermediate:
- 45 seconds on the bike
- 45 seconds of burpees
- 1 minute rest
RX:
- 1 minute on the bike
- 1 minute of burpees
- 1 minute rest
No equipment
No Equipment:
- 1 minute high knees in place instead of the bike
- 1 minute of burpees
- 1 minute rest
Warmup
- 5 mins light jog or brisk walk
- Dynamic stretches: arm circles, leg swings, high knees
Cooldown
- Walk for 3-5 mins to bring heart rate down
- Static stretches: hamstring stretch, quad stretch, hip flexor stretch
