Workout of the day
We’re mixing up the quick cardio blasts with bodyweight movements you know and love.
The workout of the day consists of:
- 800 meters Assault Air Bike
- 12 Push-Ups
- 800 meters Assault Air Bike
- 12 Abmat Sit-ups
- 800 meters Assault Air Bike
- 12 Push-Ups
- 800 meters Assault Air Bike
- 12 Abmat Sit-ups
Scaling
- Push-Ups: scale to knee push-ups or incline push-ups on a box or bench if needed.
- Abmat Sit-ups: scale to crunches if you have lower back issues.
- Assault Air Bike: substitute with 400m run or 500m row if Assault Bike is unavailable.
No equipment
- Substitute Assault Air Bike with a 400m run or 500m row.
- Replace Abmat Sit-ups with regular sit-ups on a padded surface.
- Use a sturdy chair for incline push-ups if you can’t do them on the floor.
Warmup
- 5 minutes light jog
- 10 arm circles each direction
- 10 leg swings each side
- 10 toe touches
- 10 air squats
Cooldown
- 5 minutes walk
- 1 minute each side: standing quad stretch
- 1 minute each side: seated hamstring stretch
- 1 minute each side: triceps stretch
