Workout of the day

Ready to test your limits? This short but intense workout will push your endurance and strength. Grab your gear and let’s smash it.

The workout of the day consists of:

• 4 Handstand Push-ups (against a wall is fine)
• 6 Box Jumps (24/20 in or 60/50 cm)
• 200-meter Sprint
• 8 Walking Lunges (each leg)

Scaling

• Handstand Push-ups: Substitute with Pike Push-ups or Regular Push-ups
• Box Jumps: Step-ups if jumping is not an option
• Sprint: Fast pace walk or jog
• Walking Lunges: Reduce reps to 4 each leg, do them stationary if space is an issue

No equipment

• Handstand Push-ups: Use a sturdy chair or coffee table for pike push-ups
• Box Jumps: Use sturdy chairs or a low bench
• Sprint: Run in place or high knees for 1 minute

Warmup

• 5 mins light jog
• 10 Arm Circles (each direction)
• 10 Leg Swings (each leg)
• 3 Inchworms

Cooldown

• 3 mins light walk
• 5 mins stretching, focusing on shoulders, hamstrings, and quads
• 10 Deep Breaths in Child’s Pose