Workout of the day
We’re mixing up endurance with some upper body work today. Push through those miles and reps. Stay consistent and focus on form.
The workout of the day consists of:
- 1 mile Run
- 20 Push-Ups
- 1000 meters Row
- 20 Ring Chest Flys
- 100 Double Unders
- 20 Knees-to-Elbows
Scaling
- Run: Cut distance to 800m or 0.5 mile
- Push-Ups: Do on knees or incline against a box/wall
- Row: Cut distance to 500m
- Ring Chest Flys: Substitute ring rows
- Double Unders: 200 single unders or 100 jumping jacks
- Knees-to-Elbows: Hanging knee raises or lying leg raises
No equipment
- Run: High knees in place or 200 jumping jacks
- Push-Ups: Wall push-ups or elevated surface push-ups
- Row: 50 burpees or 50 stair step-ups
- Ring Chest Flys: Towel resistance band chest flys
- Double Unders: 200 single unders or 100 jumping jacks
- Knees-to-Elbows: V-ups or tuck-ups
Warmup
- 5 min easy jog or fast walk
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg)
- 10 Air Squats
- 20 Mountain Climbers
- 5 min stretching (focus on shoulders, calves, and hamstrings)
Cooldown
- 5 min slow walk
- 3 rounds: Child’s Pose (30 sec), Pigeon Pose (30 sec each leg), and Forward Fold (30 sec)
- 5 min deep breathing and stretching (focus on shoulders and back)
