Workout of the day

Get ready to feel the burn! This workout will test your legs and endurance. Simple yet effective.

The workout of the day consists of:

FOR TIME:

  • 500 Walking Lunges
  • 100 Air Squats
  • 50 Burpees

Scaling

  • Beginners: Cut reps in half (250 lunges, 50 air squats, 25 burpees)
  • Intermediates: Do the workout as written
  • Advanced: Wear a weighted vest (10 lb/4.5 kg or 20 lb/9 kg)

No equipment

  • Walking Lunge: Stationary lunges
  • Air Squats: Sit-to-stand from a chair
  • Burpees: No push-up burpees or step back instead of jumping

Warmup

  • 5 minutes of light jogging or brisk walking
  • Stretch your quads, hamstrings, and calves
  • Dynamic stretches: leg swings, arm circles, and hip rotations

Cooldown

  • Walk for 5 minutes to bring your heart rate down
  • Stretch your quads, hamstrings, calves, and glutes
  • Hold each stretch for at least 30 seconds