1:00 Cardio Choice
MIN1 :30 Up-Downs + :30 Plank
MIN2 :30 Quad Hold + :30 Plank
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: BODYWEIGHT PUMP
MIN 1: :45 Up Down Over Object
MIN 2: :45 Quad Heel Taps
Aiming to work for as much of each :45 interval as possible.
UP DOWN OVER OBJECT
If you need to modify, complete an Up-Down to Height, with a jump at the top when standing (Optional)
QUAD HEEL TAPS
If you need to modify, lay on your back and complete Bicycle Crunches
WORKOUT: FULL BODY
15MIN AMRAP OF:
10 x Squat Rotations
20 x Hollow Rocks
30 x Crossbody Mountain Climbers
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.
An all Bodyweight affair today with a very Core bias focus today. Move as slow as required through the squat rotations, to ensure perfect mechanics throughout. Look to break up the Hollow Rocks and Mountain Climbers from round one, as the core is certainly going to feel it through this longer duration workout.
If you need to modify, complete 20 x Alt Reverse Lunges instead.
If you need to modify, try a Hollow Hold or Tuck Hold for :20 each round.
CROSSBODY MOUNTAIN CLIMBERS
If you need to modify, try regular Mountain climbers, or revert to any Sit Up Variation
5 SETS (:20 ON | :10 OFF)
MVMT 1: Bicep Curls
MVMT 2: Tricep Extensions (Overhead)