Workout of the Day

Warm-Up (5-10 minutes):

  1. Dynamic Stretches:

    • Arm Circles: 10 forward, 10 backward

    • Leg Swings: 10 per leg

    • Hip Circles: 10 in each direction

  2. Cardio Activation:

    • Jumping Jacks: 1 minute

    • High Knees: 30 seconds

    • Butt Kicks: 30 seconds

Strength & Conditioning (30-40 minutes):

For Time
Complete the following as quickly as possible while maintaining good form:

  1. Bodyweight Circuit (3 rounds):

    • Push-Ups: 15 reps

    • Air Squats: 20 reps

    • Burpees: 10 reps

    • Plank Hold: 30 seconds

  2. Cardio Burst (After each round):

    • Jump Rope: 1 minute (or do simulated rope jumps)

  3. Core Finisher:

    • Bicycle Crunches: 20 reps (10 each side)

    • Flutter Kicks: 20 seconds

    • Side Plank (Left): 20 seconds

    • Side Plank (Right): 20 seconds

Cool Down (5-10 minutes):

  • Cat-Cow Stretch: 1 minute

  • Child’s Pose: 1 minute

  • Standing Forward Fold: 1 minute

  • Hip Flexor Stretch (30 seconds per leg)

  • Shoulder Stretch: 30 seconds per arm

Focus: Move intentionally, rest as needed, and aim to improve your speed and endurance! 💪