Workout of the day

Get ready for the Endurance Pyramid Challenge! This twist on the original workout will have you building up reps in a pyramid style. It’s a great mix of strength and endurance. Start small, increase gradually, and push your limits.

The workout of the day consists of:

  • Push-Ups
  • Pull-Ups
  • Sit-Ups
  • Air Squats

Each round increases by 2 reps per movement. Start with 2 reps of each, then 4 reps of each, then 6 reps of each, and so on for 60 minutes.

Scaling

  • Beginners: Start with 1 rep per movement and increase by 1 rep per round. Substitute Push-Ups with Knee Push-Ups and Pull-Ups with Ring Rows.
  • Intermediate: Follow the prescribed workout but use pull-assist bands if needed.
  • RX: Complete as written, focusing on form and continuous movement.

No equipment

  • No equipment:
    • Push-Ups: Knee Push-Ups or Wall Push-Ups
    • Pull-Ups: Bent Over Rows using a household object (e.g., jug of water)
    • Sit-Ups: Perform as-is
    • Air Squats: Perform as-is

Warmup

  1. Jumping Jacks - 2 minutes
  2. Arm Circles - 1 minute forward, 1 minute backward
  3. Leg Swings - 10 each leg
  4. Inch Worms - 1 minute

Cooldown

  1. Forward Fold Stretch - 2 minutes
  2. Child’s Pose - 2 minutes
  3. Pigeon Pose - 1 minute each side
  4. Shoulder Stretch - 1 minute each side