Day 1
- Warmup (8 Minutes of)
- 15 butt kickers
- 15 jumping jacks
- 10 pushups
- 10 air squats
- Workout – 8 minutes – as many reps as possible (AMRAP)
- 10 thrusters
- 10 backwards dips
- 10 burpees
- 10 box jumps or step ups
- 20 situps
Day 2
- Warmup (8 Minutes of)
- 10 good mornings
- 10 flutter kicks (L&R = 1)
- 10 planks with left and right shoulder taps
- Workout – 5 rounds for time – 15 minute cap
- 15 KB Swings
- 10 situps
- 15 thrusters
- 20 flutter kicks (L&R = 1)
Day 3
- Warmup (8 Minutes of)
- 10 good mornings
- 20 single under jump rope or jumping jacks
- 10 Lunges (L&R = 1)
- 5 pushups or pullups
- Workout – 16 minutes – as many reps as possible (AMRAP)
- 10 Lunges (L&R = 1)
- 10 pushups
- 10 burpees
- 10 backwards dips
- 20 bicycle crunches
Day 4
- Warmup (3 rounds off)
- 10 situps
- 10 squats
- 10 flutter kicks
- 10 plank jacks
- 10 bicycle crunches
- Competing ladders of Air Squats and Pushups
- 4, 8, 12, 16, 20, 24, 28, 32 of squats
- 16, 14, 12, 10, 8, 6, 4, 2 of pushups
- Alternate the air squats and pushups.
- So 4 Squats and 16 pushups, 8 Squats and 14 pushups, 12 squats and 12 pushups, etc.
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