Workout of the day
We’re mixing up core strength and cardio endurance for a balanced burner. Be ready to push through and keep your intensity up!
The workout of the day consists of:
5 rounds for time of:
- 10 V-Ups
- 10 Pike Push-Ups
- 10 Alternating Pistols
- 10 Release Push-Ups
- 10 Burpees
Scaling
- V-Ups: Can be scaled to Crunches.
- Pike Push-Ups: Can be scaled to regular Push-Ups or knee push-ups.
- Alternating Pistols: Can be scaled to box step-ups or regular air squats.
- Release Push-Ups: Can be done from the knees.
- Burpees: Can be scaled to up-downs (no jump).
No equipment
- V-Ups: Can be done as sit-ups if you don’t have space.
- Pike Push-Ups: Can be done with feet elevated on a sturdy chair or couch.
- Alternating Pistols: Substitute with holding onto a wall or chair for balance if necessary.
- Release Push-Ups: Do regular push-ups on knees or against a wall.
- Burpees: Substitute with walk-outs (walking hands out to plank and back).
Warmup
3 rounds of:
- 10 Arm Circles (forward and backward)
- 10 Leg Swings (front to back)
- 10 Cat-Cow stretches Then, 2 rounds of:
- :30s Hollow Hold
- :30s Shoulder Taps
- 10 Air Squats
Cooldown
Stretch for 2 rounds of:
- :30s Child’s Pose
- :30s Downward Dog
- :30s Forward Fold
- :30s Quad Stretch (each leg)
