Workout of the day

Today is all about fast-paced, full-body movements that challenge your cardio, strength, and agility. Push through each round and keep the intensity high!

The workout of the day consists of:

Complete 4 rounds of the following:

  • 10 Double Unders
  • 10 Burpees
  • 10 Box Jumps
  • 10 Dumbbell Thrusters

Scaling

Beginners:

  • Single Unders instead of Double Unders
  • Step-Ups instead of Box Jumps
  • Use light dumbbells or just perform air squats for Thrusters

Intermediate:

  • Perform as prescribed but reduce to 8 reps each movement if needed.

RX:

  • Perform as prescribed with heavier dumbbells (35/25 lbs or 16/12 kg)

No equipment

No equipment? No problem!

  • Replace Double Unders with high knees
  • Replace Box Jumps with tuck jumps or step-ups on a sturdy chair or bench
  • Replace Thrusters with squat jumps

Warmup

Make sure to get your body prepped for this workout:

  • 5 min of light jogging or jump rope
  • Dynamic stretches:
    • Arm Circles (1 min)
    • Leg Swings (1 min each leg)
    • Walking Lunges (1 min)
    • Inch Worms (1 min)

Follow this with 2 rounds of:

  • 10 Air Squats
  • 10 Push-ups
  • 10 Sit-ups

Cooldown

Cool down to help your muscles recover and reduce soreness:

  • Slow jog or walk for 5 minutes
  • Stretching:
    • Hamstring Stretch (1 min each leg)
    • Chest Stretch (1 min each side)
    • Shoulder Stretch (1 min each side)
    • Quad Stretch (1 min each leg)