Workout of the day

We’re combining running with bodyweight movements for an intense, well-rounded session. This workout’s got a mix of cardio and strength that will keep your heart rate high and muscles burning. Let’s get to it!

The workout of the day consists of:

  • 400 meters Run
  • 30 Pull-Ups
  • 30 Burpees
  • 400 meters Run
  • 30 Push-Ups
  • 30 Jumping Air Squats
  • 400 meters Run
  • 30 Toes to Bar (or V-Ups)
  • 30 Walking Lunges
  • 400 meters Run
  • 30 Sit-Ups
  • 30 Hand Release Push-Ups

Scaling

  • Pull-Ups: Assisted pull-ups with a band or ring rows
  • Push-Ups: Knee push-ups or push-ups to an elevated surface
  • Jumping Air Squats: Regular air squats
  • Toes to Bar: Hanging knee raises or V-Ups
  • Hand Release Push-Ups: Knee hand release push-ups

No equipment

  • 400 meters Run: 2 minutes high knees or 2 minutes running in place
  • Pull-Ups: Bent-over rows with a household item (e.g., a backpack filled with books)
  • Burpees: No push-up burpees or step-back burpees
  • Push-Ups: Push-ups to a sturdy countertop
  • Jumping Air Squats: Air squats or sit-to-stand from a chair
  • Toes to Bar: V-Ups or lying leg raises
  • Walking Lunges: Reverse lunges or step-ups onto a sturdy chair
  • Sit-Ups: Crunches
  • Hand Release Push-Ups: Incline push-ups to a sturdy countertop

Warmup

  • 5 minutes light jog or brisk walk
  • 10 arm circles forward and backward
  • 10 leg swings each leg
  • 3 rounds of: 5 inchworms, 10 jumping jacks, 10 air squats

Cooldown

  • 400 meters walk to bring heart rate down
  • 2 minutes child’s pose
  • 1 minute per side pigeon stretch
  • 1 minute per side calf stretch against a wall