Workout of the day

Engine focus. Move steady. Hold good form through the round.

The workout of the day consists of:

AMRAP 15 min:

  • 15 Box Jumps (60cm)
  • 20 Dumbbell Reverse Lunges (2 x 22.5kg/50lb)
  • 30 Abmat Sit-ups

Scaling

Intermediate:

  • Box Jump: 50cm
  • Dumbbell Reverse Lunge: 2 x 15kg/35lb
  • Abmat Sit-ups: 30 reps Beginner:
  • Box Step-up (45cm)
  • Dumbbell Reverse Lunge: 2 x 7.5kg/15lb or bodyweight
  • Abmat Sit-ups or anchored sit-ups: 20 reps

No equipment

  • 15 broad jumps (or high jumps)
  • 20 walking lunges (bodyweight)
  • 30 sit-ups (feet anchored if needed)

Warmup

  • 2 min easy cardio (row, bike, or jog)
  • Joint circles (ankles, knees, hips, shoulders)
  • Tabata: 20s on 10s off (alt every round)
    • Alternating reverse lunges (no weight)
    • Fast step-ups
  • 3 min movement prep
    • 10 jumping squats
    • 10 light DB lunges
    • 10 abmat sit-ups

Cooldown

  • Childs pose (1 min)
  • Down dog (1 min)
  • Pigeon left (1 min)
  • Pigeon right (1 min)
  • Thread-the-needle left (1 min)
  • Thread-the-needle right (1 min)
  • Supine twist left (1 min)
  • Supine twist right (1 min)