Workout of the day

Simple but tough. This one ramps up and then brings you back down, working through Burpees and Sit-Ups in a pyramid-style challenge.

The workout of the day consists of:

For Time:

  • 10 Burpees

  • 20 Sit-Ups

  • 9 Burpees

  • 18 Sit-Ups

  • 8 Burpees

  • 16 Sit-Ups

  • 7 Burpees

  • 14 Sit-Ups

  • 6 Burpees

  • 12 Sit-Ups

  • 5 Burpees

  • 10 Sit-Ups

  • 4 Burpees

  • 8 Sit-Ups

  • 3 Burpees

  • 6 Sit-Ups

  • 2 Burpees

  • 4 Sit-Ups

  • 1 Burpee

  • 2 Sit-Ups

Scaling

Beginners:

  • Perform 5 Burpees instead of 10; decrease by 1 each round
  • Perform 10 Sit-Ups instead of 20; decrease by 2 each round

Intermediates:

  • Perform 7 Burpees instead of 10; decrease by 1 each round
  • Perform 14 Sit-Ups instead of 20; decrease by 2 each round

No equipment

If you don’t have equipment stick with bodyweight:

  • Burpees -> Bodyweight squats
  • Sit-Ups -> Crunches or V-Ups

Warmup

5-minute easy jog

Dynamic stretching:

  • Arm circles x 10 each way
  • Leg swings x 10 each leg
  • Hip circles x 10 each direction
  • Torso twists x 10 each side

2 rounds of:

  • 10 Air squats
  • 10 Push-ups
  • 10 Sit-ups

Cooldown

3 rounds of:

  • Child’s Pose x 30 seconds
  • Pigeon Pose x 30 seconds each leg
  • Forward Fold x 1 minute