Workout of the Day

April 19, 2026

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April 19, 2026

V-Ups & Double-Unders

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Intermediate30 minNo EquipmentEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks

Shoulder Rolls

10 each direction

Thoracic Rotations

10 each side

Glute Bridges

World's Greatest Stretch

5 each side

Bear Crawl

10m forward + back

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds.

V-Ups

Min 1 of 4 (repeats every 4 min)

Run 200m

Min 2 of 4 (repeats every 4 min)

Double-Unders

Min 3 of 4 (repeats every 4 min)

Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose

60 sec

Pigeon Pose

60 sec each side

Seated Hamstring Stretch

45 sec each side

Lying Quad Stretch

45 sec each side

Box Breathing (4-4-4-4)

2 min

#intermediate#30min#no-equipment#emom#core#running

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