Workout of the day

This workout focuses on building core strength and lower body endurance. It’s simple but effective. You’ll rotate between planks and air squats, with just enough rest to keep pushing hard.

The workout of the day consists of:

10 rounds for time of:

  • 30 seconds Plank
  • 30 seconds Rest
  • 30 seconds Air Squats
  • 30 seconds Rest

Kick it up a notch with less rest if you want more challenge.

Scaling

  • Beginners: Reduce rounds to 5-7.
  • Intermediate: Do the workout as prescribed.
  • Advanced: Add weight to the air squats with a dumbbell or kettlebell.

No equipment

  • No equipment: For added challenge, you can try jumping air squats or holding a household item like a backpack to add weight.

Warmup

  • 5 minutes light jogging or brisk walking
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 10 Lunges (5 each leg)
  • Stretch your hip flexors and hamstrings.

Cooldown

  • 2 minutes Child’s Pose
  • 2 minutes Seated Forward Fold
  • 1 minute Pigeon Pose (each leg)
  • 1 minute Quad Stretch (each leg)