Workout of the day
Today we’re mixing up classic moves and a bit of fun. Get ready to jump, climb, and push yourself. This one’s all about steady pacing and strong finishes.
The workout of the day consists of:
50 Air Squats 40 Push-Ups 30 V-Ups 20 meters Walking Lunges 10 Pike Push-ups (on box or floor) 5 Rope Climbs
Scaling
Beginners
- 50 Air Squats to box or bench
- 40 Knee Push-Ups
- 30 Sit-ups
- 20 meters Walking Lunges (no added weight)
- 10 Dumbbell Shoulder Press (use light weights)
- 5 Jumping Pull-Ups
Intermediates
- 50 Air Squats
- 40 Regular Push-Ups
- 30 V-Ups
- 20 meters Walking Lunges
- 10 Pike Push-ups (use box if needed)
- 5 Rope Climbs
No equipment
No Equipment
- 50 Air Squats
- 40 Push-Ups
- 30 V-Ups
- 20 meters Walking Lunges
- 10 Pike Push-ups (use floor)
- 5 Towel Rows (tie a towel around a door handle, lean back, and pull up)
Warmup
- 3 min easy jog or brisk walk
- 10 leg swings each side
- 10 arm circles each direction
- 10 Samson Stretch steps each side
- 10 wall-facing handstands (kick up and hold for 3 seconds each)
Cooldown
- 2 min easy jog or walk
- 2 min calf stretch each leg
- 1 min shoulder stretch each side
- 2 min seated forward fold
