1:00 Cardio Choice
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
AMRAP x 5 MINUTES
10 Diamond Push-Ups
30 Mountain Climbers
DIAMOND PUSH UPS
If you need to modify, try any variation of a Push Up (Regular, Knees, To Height).
If you need to modify, start on hands and knees, and complete alternating Bird Dogs.
If you need to modify, lay on your back and complete Alternating Bicycle Crunches.
WORKOUT: FULL BODY
4 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats
-Rest 1:00 b/t Sets-
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.
Using the first round as an opportunity to establish baseline numbers to chase down in the following rounds on the Burpees & Air Squats. Your Cardio choice should allow you to move for the full :60 at an intensity level of around 80% (This is not an additional rest minute 🙂 )
If you need to modify, revert to Up Downs (to height if necessary).
If you need to modify, complete to height as necessary, or switch to a Reverse Lunge.
4 SETS* (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows
* Set = Both Movements completed.