Workout of the day

Crank up the intensity with this fast-paced workout that adds some variety to keep you on your toes. Let’s get after it!

The workout of the day consists of:

For time, complete 3 rounds of:

• 18 Calorie Assault Air Bike
• 15 Push-Ups
• 12 Air Squats
• 9 Burpees

Scaling

• Bike: Beginners can reduce to 12 calories per round. Intermediates can reduce to 15 calories.
• Push-Ups: Beginners can do knee push-ups. Intermediates can do a mix of knee and standard push-ups.
• Air Squats: Beginners can use a bench or box to assist with squats. Same for intermediates who find it difficult.
• Burpees: Beginners can step back and step up instead of jumping. Intermediates can do regular burpees but slower.

No equipment

• No Bike: Do 18 high knees (each knee up counts as one).
• No Weights: Everything else is already bodyweight-based.

Warmup

• 5-minute easy bike or jog
• Dynamic stretching: arm circles, leg swings, trunk twists
• 10 Air Squats
• 10 Push-Ups (knee or standard)
• 10 Lunges (5 per leg)

Cooldown

• 5-minute walk to cool down
• Stretching: hamstring stretch, quad stretch, shoulder stretch, tricep stretch
• Deep breathing exercises