Workout of the day

Let’s blast through this workout with a mix of cardio and bodyweight movements. It’ll be challenging but rewarding. Stay strong and keep moving!

The workout of the day consists of:

  • 20 rounds for time:
    • 10 Calorie Assault Bike
    • 5 Burpees

Scaling

  • Beginner:
    • 15 rounds for time
    • 7 Calorie Assault Bike
    • 4 Burpees
  • Intermediate:
    • 18 rounds for time
    • 8 Calorie Assault Bike
    • 5 Burpees

No equipment

  • If no Assault Bike:
    • Use a regular stationary bike and count 30 seconds instead of 10 calories
    • Run in place for 30 seconds
  • If no bike at all:
    • 50 high knees as substitute for each 10 calorie bike

Warmup

  • 5-minute easy bike ride
  • 2 rounds of:
    • 5 inchworms
    • 10 air squats
    • 10 leg swings (each leg)

Cooldown

  • 3 minutes easy bike ride
  • 2 rounds of:
    • 30 seconds calf stretch (each side)
    • 30 seconds hamstring stretch (each side)
    • 30 seconds child’s pose