Workout of the day
Focus on squat strength and midline stability. One barbell movement only in the workout.
The workout of the day consists of:
Every minute on the minute for 14 minutes: Odd minutes: 8 Front Squats (RX: 70kg/155lb) Even minutes: 15 Abmat Sit-Ups
Scaling
Intermediate:
- 8 Front Squats at 50kg/115lb
- 12 Abmat Sit-Ups Beginner:
- 8 Goblet Squats (15kg/35lb DB or KB)
- 10 sit-ups (anchored feet allowed)
No equipment
- 8 tempo air squats (3 sec down, fast up)
- 15 slow cross-leg sit-ups
Warmup
- 2 min cardio: row, bike, or jog
- Neck, hip, and ankle circles
- 10 air squats
- 8 glute bridges
- 8 alternating lunges
- 10 sit-ups
- 5 front squats (empty bar or DB/KB for beginners)
- Repeat 3 rounds, build effort each round. Last round at workout pace.
Cooldown
- Couch stretch (right)
- Couch stretch (left)
- Seated forward fold
- Pigeon pose (right)
- Pigeon pose (left)
