Workout of the day
We’re mixing it up with a combination of cardiovascular and bodyweight movements in a descending rep scheme. Pace yourself through the rounds and stay consistent with your form. Here we go!
The workout of the day consists of:
4 rounds:
- 400m Run
- 15-12-9-6 Air Squats
- 15-12-9-6 Jumping Jacks
- 15-12-9-6 Burpees
Scaling
- Scale the run to 200m if needed
- Scale air squats to a smaller range of motion if needed
- Scale jumping jacks to step jacks
- Scale burpees to air squats if needed
No equipment
- For the run, you can do high knees in place for 2 minutes.
- Air squats can be done to a chair or a box.
- Jumping jacks can be replaced with step jacks.
- Burpees can be done to an elevated surface or replaced with air squats.
Warmup
- 5 min easy jog or brisk walk
- 10 arm circles forward
- 10 arm circles backward
- 10 leg swings front to back (each leg)
- 10 leg swings side to side (each leg)
- 10 air squats
Cooldown
- Walk and stretch for 5 minutes
- 3 x 30 seconds calf stretch (each side)
- 3 x 30 seconds quad stretch (each side)
- 3 x 30 seconds hamstring stretch (each side)
- 3 x 30 seconds chest stretch (against a wall or doorway)
