Workout of the day

We’re mixing things up to keep you on your toes. Today’s workout will test your coordination and explosive power. Get ready for some jumps and skips!

The workout of the day consists of:

40 Double Unders (or 80 Single Unders) 10 Box Jumps (24 inches / 20 inches) 30 Double Unders (or 60 Single Unders) 20 Box Jumps (24 inches / 20 inches) 20 Double Unders (or 40 Single Unders) 30 Box Jumps (24 inches / 20 inches) 10 Double Unders (or 20 Single Unders) 40 Box Jumps (24 inches / 20 inches)

Twist: Add 5 Burpees after each set of Box Jumps

Scaling

  • Use lower box height if needed (20 inches / 12 inches)
  • Substitute Double Unders with Single Unders (ratio 1:2)
  • Reduce burpees to 3 if you’re struggling but don’t skip them

No equipment

  • For Box Jumps: Use a sturdy chair or any elevated surface
  • For Jump Rope: Mimic the motion without a rope (shadow jump rope)
  • For Burpees: Perform 5 push-ups

Warmup

  • 5 min light cardio (jogging, jump rope, or high knees)
  • Dynamic stretches: arm circles, leg swings, hip rotations
  • 2 rounds of:
    • 10 Air Squats
    • 10 Jumping Jacks
    • 10 Lunges (5 per leg)

Cooldown

  • 2-3 mins walking to bring your heart rate down
  • Stretching:
    • Calf stretch (30 sec per side)
    • Quadriceps stretch (30 sec per side)
    • Hamstring stretch (30 sec per side)
    • Shoulder stretch (30 sec per side)