Burn out day! Challenge your body to the limit!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

Beginner: Push-ups on knees

1. Begin in plank position on your knees with hands slightly wider than shoulder width.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Advanced: Standard push-ups

1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Beginner: squats with body weight

1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent.
2. Bring your arms to chest height and extended and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
3. Bring your body back to the starting position.
4. Repeat.

Advanced: squats with dumbbells

1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent. Bring the dumbbells up to shoulder height or along sides of your body with elbows close to your body.
2. Keep your arms steady and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
3. Bring your body back to the starting position.
4. Repeat.

1. Lie on your stomach on a yoga mat with your elbows close to your sides and directly under your shoulders. Palms down and fingers facing forwards.
2. Now slowly lift your torso and thighs off the floor or mat. Keep your torso and legs about parallel to the floor. Avoid hiking your hips or bending the knees.
3. Hold the position till failure.

1. Wrap the resistance band around a steady object. It can be a doorknob, pole, or a tree. Then step back till there is desired tension in the band.
2. Stand with your feet apart, shoulder width, and your knees slightly bent.
3. Pull the band toward you in a rowing motion while keeping your shoulders back and elbows close to your sides. This will help to direct the tension to your back muscles.
4. Release back to the starting point with arms fully extended.
5. Repeat.

Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!

Don’t forget to update us your status and let us know how to help you better!