Workout of the day
We’re keeping the intensity high with this AMRAP workout. You’ll be moving continuously for 15 minutes, cycling through these three movements. Focus on maintaining good form, and work at a pace you can sustain. Let’s do this!
The workout of the day consists of:
15 minute AMRAP:
- 10 Burpee Box Jump-Overs (24/20 in)
- 15 Goblet Squats (53/35 lb or 24/16 kg)
- 20 Sit-Ups
Scaling
For Beginners:
- Burpee Step-Up instead of Burpee Box Jump-Overs
- Lighter weight for Goblet Squats (35/20 lb or 16/9 kg)
- Abmat Sit-Ups
For Intermediates:
- 20/16 in box for Burpee Box Jump-Overs
- Moderate weight for Goblet Squats (44/26 lb or 20/12 kg)
No equipment
- Burpee Tuck Jump instead of Burpee Box Jump-Overs
- Bodyweight Squats instead of Goblet Squats
- Crunches instead of Sit-Ups
Warmup
- 3 min light jog or jump rope
- 10 Arm Circles each direction
- 10 Leg Swings each leg
- 10 Air Squats
- 5 Inch Worms with Push-Up
Cooldown
- 3 min walking to cool down
- 1 min Downward Dog stretch
- 1 min Child’s Pose stretch
- 1 min each leg Figure-Four stretch
- 1 min Shoulder Stretch each side
