Workout of the Day

Warm-Up (5-10 minutes):

  1. Dynamic Mobility:

    • Arm Swings (vertical and horizontal): 20 seconds

    • Leg Swings (forward and lateral): 10 per leg

    • Hip Openers (standing or walking): 10 reps per leg

  2. Cardio Activation:

    • Jump Rope (or simulated rope): 1 minute

    • Air Squats: 10 reps

    • Light Jog in Place: 30 seconds

Workout (Full-Body Strength & Cardio Circuit):

AMRAP (As Many Rounds As Possible) in 20 minutes

Complete as many rounds as possible of:

  1. Bodyweight/Weighted Circuit:

    • 10 Dumbbell Thrusters (or Air Squats if no equipment)

    • 8 Push-Ups

    • 6 Burpees

    • 15 Russian Twists (each side counts as 1 rep)

  2. Cardio Finisher (after each round):

    • 30 seconds High Knees or Run in Place

Finisher (Upper Body Burnout):

3 Rounds:

  • Plank to Push-Up: 8 reps

  • Superman Hold: 30 seconds

  • Tricep Dips (on a chair or bench): 10 reps

Cool Down (5-10 minutes):

  • Butterfly Stretch: 1 minute

  • Hamstring Stretch (standing or seated): 30 seconds per leg

  • Thread-the-Needle Stretch (for shoulders): 30 seconds per side

  • Deep Breathing in Child’s Pose: 1 minute

Focus: Aim to keep moving during the AMRAP, and challenge yourself to beat your previous rounds! 🏃‍♀️💥