Workout of the day

We’re ramping up with a mix of strength and cardio. This workout will hit your legs and core hard. Keep pushing through and maintain good form!

The workout of the day consists of:

4 rounds for time of:

  • 20 Goblet Squats (35 lb/15 kg)
  • 15 Box Jumps (24/20 inches)
  • 10 Hanging Leg Raises
  • 7 Burpees

Scaling

  • Goblet Squats: Use a lighter dumbbell or kettlebell
  • Box Jumps: Step-ups
  • Hanging Leg Raises: Tuck-ups or lying leg raises
  • Burpees: Remove the push-up or step back

No equipment

  • Goblet Squats: Air squats or squats with household item (e.g., backpack)
  • Box Jumps: Step-ups onto a sturdy chair or bench
  • Hanging Leg Raises: Tuck-ups, sit-ups, or lying leg raises
  • Burpees: Up-downs (remove the push-up)

Warmup

  • 400m run
  • 2 rounds of:
    • 10 Toy Soldiers
    • 10 Air Squats
    • 10 Scap Push-Ups

Cooldown

  • 2 rounds of:
    • 1 minute Child’s Pose
    • 1 minute Seated Forward Fold
    • 1 minute Couch Stretch (each leg)