Workout of the day

Focus is on squats and core. Work at a steady pace. Stay consistent across all rounds.

The workout of the day consists of:

Every minute on the minute for 14 minutes: Minute 1: 7 Front Squats (60kg/135lb) Minute 2: 12 Sit-Ups + 30 second Plank Hold Minute 3: 14 Alternating Reverse Lunges (bodyweight) Minute 4: Rest Repeat for 3.5 rounds (14 minutes total)

Scaling

Intermediate: Front Squat 42.5kg/95lb. Reps stay the same. Rest as written. Beginner: 7 Goblet Squats (12kg/26lb DB or KB), 12 sit-ups, 20 second plank, 14 alternating lunges (no weight), rest as written.

No equipment

  • 10 tempo air squats (3 seconds down, 1 second pause)
  • 14 alternating step-back lunges
  • 15 sit-ups
  • 30 second plank hold
  • Rest for 1 minute. Repeat for 3 rounds.

Warmup

  • 2 minutes rowing, biking, or jogging
  • Joint circles: ankles, knees, hips, shoulders
  • Round 1: 6 air squats, 6 lunges, 8 glute bridges, 20 second plank, 8 slow sit-ups
  • Round 2: 6 goblet squats (light), 8 reverse lunges, 10 fast glute bridges, 25 second plank, 10 sit-ups
  • Round 3: 6 front squats (empty bar), 10 alternating lunges, 12 glute bridges (quick), 30 second plank, 12 fast sit-ups

Cooldown

  • Child’s pose 60 seconds
  • Cat-cow flow 60 seconds
  • Supine knees-to-chest 60 seconds
  • Scorpion stretch 30 seconds per side