Workout of the day

Today we’re going to push your cardio limits with a mix of rowing, jumping, and a touch of core work. Simple but effective.

The workout of the day consists of:

  • 800 meters Row
  • 40 Double Unders
  • 20 Sit-ups

Scaling

  • Beginners: Substitute double unders with 80 single unders
  • Intermediate: Perform workout as RX but reduce row to 600 meters
  • Advanced: Perform workout as RX

No equipment

  • No rower: Run 800 meters
  • No jump rope: 40 Jumping Jacks or Tuck Jumps
  • Sub Sit-ups: Crunches or V-ups if needed

Warmup

  • 5 min light jog or brisk walk to get the heart rate up
  • Dynamic stretching: Leg swings, Arm circles, Hip circles
  • 2 Rounds of:
    • 10 Air Squats
    • 10 Push-ups
    • 10 Jumping Jacks

Cooldown

  • Light jog or walk for 5 min
  • Static stretching: Hamstring stretch, Quad stretch, Calf stretch, Shoulder stretch
  • Hold each for 20-30 seconds