Workout of the Day

April 16, 2026

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April 16, 2026

Burpees & Superman Hold

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Beginner30 minNo EquipmentAMRAP

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

As Many Rounds + Reps as Possible in 17 minutes. Log your total rounds + extra reps.

Superman Hold

30 sec

3× Single-Unders

30 Singles

Burpees

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

Lying Quad Stretch

45 sec each side

Seated Hamstring Stretch

45 sec each side

Happy Baby

60 sec

Child's Pose

60 sec

#beginner#30min#no-equipment#amrap

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