WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

Alternating back and fourth between a leg movement and a core movement. Make sure you choose a Core progression that allows you to keep moving for the full :20 each round.

REVERSE LUNGES
If you need to modify, complete a Step Up to height of choice.

V-UPS
If you need to modify, regress to a Tuck Up or Sit Up variation.

WORKOUT: FULL BODY

AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges

EQUIPMENT:
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.

WOD BRIEF
A bodyweight blitz of a workout. The lungs, core, legs and glutes are going to be on fire. Use the glute bridges as a chance to catch your breath and aim to push the pace on the Burpee + Tuck Jump and Jumping Lunges.

BURPEE + TUCK JUMP
If you need to modify, change the Burpee to an Up-Down, and the Tuck Jump to an Air Squat (to height if necessary).

JUMPING LUNGES
If you need to modify, complete 6/6 Split Squats.

GLUTE BRIDGES
If you need to modify, stand tall and complete a bodyweight Good Morning.

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank