Workout of the day
Today’s workout will torch your legs and get your heart pumping. We’re adding a twist to keep it engaging.
The workout of the day consists of:
3 rounds for time of:
- 400 meters Run
- 20 Dumbbell Lunge (per leg) 25 lb (12.5 kg)
Scaling
- Reduce the run to 200 meters for beginners
- Use lighter dumbbells (10 lb or 5 kg) for beginners
- Intermediate athletes can use 20 lb (10 kg) dumbbells
No equipment
- Run in place or do high knees for 2 minutes if you can’t run outside
- Bodyweight lunges instead of using dumbbells
- Use household items like water bottles or bags of rice for added weight
Warmup
- 5 minutes of easy jogging or brisk walking
- 10 Air Squats
- 10 Lunges (5 per leg)
- 10 Arm Circles (each direction)
- 10 Leg Swings (each leg, forward and backward)
- Light stretching focusing on legs
Cooldown
- Walk for 5 minutes to cool down
- 30 seconds hamstring stretch (each leg)
- 30 seconds calf stretch (each leg)
- 30 seconds quad stretch (each leg)
- 30 seconds hip flexor stretch (each leg)
