Workout of the day

Let’s switch things up with a classic mix of body rows and running, but this time, let’s throw in some air squats to keep it interesting. This workout will get your heart pumping and muscles working.

The workout of the day consists of:

• 21 Body Rows
• 800 meters Run
• 21 Air Squats
• 18 Body Rows
• 400 meters Run
• 18 Air Squats
• 15 Body Rows
• 200 meters Run
• 15 Air Squats

Scaling

• Beginners: Do 15 reps for Body Rows and Air Squats, and reduce the run distance by half
• Intermediate: Stick to the prescribed reps but reduce the run distance by 25%
• Advanced: Add a weight vest if you want an extra challenge

No equipment

• If you don’t have a place for body rows, do bent-over rows with any weighted object (like a backpack)
• If you can’t run, substitute with high knees or mountain climbers for the same duration

Warmup

• 3 minutes of light jogging in place
• Arm circles (30 seconds forwards, 30 seconds backwards)
• Leg swings (10 each leg)
• 10 Air squats
• 5 Inch-worms

Cooldown

• 2 minutes of walking or light jogging
• Hamstring stretch (30 seconds each leg)
• Shoulder stretch (30 seconds each arm)
• Quadriceps stretch (30 seconds each leg)
• Deep breathing exercises for 2 minutes