Workout of the day

We’re hitting the legs and core hard today. This workout keeps it simple and effective. You’ll be doing different movements to challenge yourself and build strength. Let’s get after it!

The workout of the day consists of:

4 Rounds For Time of:

  • 20 Goblet Squats (35/24 lb or 16/10 kg)
  • 15 Box Step-Ups (24/20 inches)
  • 10 Hanging Knee Raises
  • 10 Burpees

Scaling

Scaling Options:

  • Goblet Squat: Reduce weight or perform Air Squats
  • Box Step-Ups: Use a lower box or perform traditional step-ups
  • Hanging Knee Raises: Perform lying knee tucks or hanging leg raises
  • Burpees: Perform modified burpees (step back instead of jump)

No equipment

Equipment Alternatives:

  • Goblet Squat: Use a household item like a backpack filled with books
  • Box Step-Ups: Use stairs or a stable chair
  • Hanging Knee Raises: Perform lying knee tucks or V-Ups
  • Burpees: Can be done anywhere without equipment

Warmup

Warm-up:

  • 5 minutes light jogging or jump rope
  • 2 rounds of:
    • 10 PVC Pass-throughs
    • 10 Lunges (5 each side)
    • 10 Scapular Push-Ups
    • 10 Air Squats

Cooldown

Cooldown:

  • 2-3 minutes walking/slow jogging
  • 2 rounds of:
    • 30 seconds Forward Fold
    • 30 seconds Standing Quad Stretch (each side)
    • 30 seconds Child’s Pose
    • 30 seconds Downward Dog