APRIL 22-28, 2018
AMRAP Beat your score
This workout is an AMRAP (as many rounds as possible). During the workout, you will always do 10 reps of an exercise (if there is a right and left, perform 5 reps each side). Perform the first 3 exercises as many rounds as possible in 4 minutes. Make sure to count how many total reps you complete in 4 minutes. Then rest for 1 minute. Perform a second round of 4 minutes on the first 3 exercises again and try to match or beat the total number of reps that you got in the first 4-minute round. Follow this same sequence on the next 3 exercises; perform a 4 minute round counting your total number of reps, then allow 1 minute rest, then perform a second 4 minute round trying to match or beat your score.
(4 min AMRAP : 1 min Rest) x2
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1A
DROP STEP LUNGE & PRESS
TIPS:
Step backward into a lunge, when returning back to standing press arms overhead.
1B
BENT OVER REVERSE FLY
TIPS:
Hinge forward from the hips, raise arms out to side squeezing shoulder blades together.
1C
HIGH PLANK KNEE TO ELBOW
TIPS:
Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.
2A
ROTATIONAL SQUAT JUMP
TIPS:
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
2B
DB PUSH-UP ROW
TIPS:
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
2C
SIDE PLANK HIP LIFTS
TIPS:
From a side plank position, drop hips toward floor and raise back up to neutral position.
3A
SINGLE LEG SQUAT
TIPS:
Stand on 1 leg and squat up and down.
3B
MOUNTAIN CLIMBER PUSH-UP
TIPS:
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
3C
SUITCASE CRUNCH
TIPS:
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.