Workout of the day
Push your limits with this high-intensity mix of cardio and bodyweight movements. It’s simple, but it gets the job done. Challenge yourself and finish strong.
The workout of the day consists of:
3 rounds for time of:
- 400 meters Run
- 15 Pull-Ups
- 20 Push-Ups
- 15 Burpees
- 30 Air Squats
- 20 Walking Lunges
Scaling
- For Pull-Ups: Use a band for assistance or perform jumping pull-ups
- For Push-Ups: Do knee push-ups or incline push-ups on a box
- For Burpees: Step back instead of jumping back
- For Running: Substitute with a 500m row or 1 min high knees in place
No equipment
- 400m Run: Run in place or do jumping jacks for 2 mins
- Pull-Ups: Use a sturdy table for inverted rows or do backpack rows
- Push-Ups: Use a countertop for incline push-ups
- Burpees: Do sprawls (no push-up)
- Air Squats: Use a chair for support
- Walking Lunges: Do step-back lunges
Warmup
- 5 mins easy jog or jump rope to get the blood flowing
- Shoulder circles (1 min each direction)
- 10 Arm swings (forward & backward)
- 10 Leg swings (side to side & front to back)
- 10 Air squats
Hold each stretch for 20 seconds:
- Calf stretch
- Hamstring stretch
- Hip flexor stretch
Cooldown
- 400m walk to bring the heart rate down
- Standing quad stretch (30 sec each side)
- Hamstring stretch (30 sec)
- Seated forward fold (30 sec)
- Child’s pose (30 sec)
- Shoulder stretch (30 sec each side)
