MAY 27 – June 2, 2018
AMRAP ON REPEAT
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 4minutes. 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 4minute 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.
(4min AMRAP : 1min rest) x2
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1A
OVERHEAD SQUAT
TIPS:
Keep hands overhead while you squat up and down. Keep your heels down and torso upright.
1B
LUNGE STANCE FORWARD CHOP
TIPS:
Holding a lunge stance chop your arms forward from hip to shoulder.
1C
X-UPS
TIPS:
Lay on your back making an “X” on the floor. Sit-up reaching opposite hand to opposite foot.
2A
UNDER LEG FORWARD LUNGE
TIPS:
Lunge forward and pass the weight under the lead leg.
2B
OVERHEAD PRESS
TIPS:
Press weights striaght overhead.
2C
SUPERMANS
TIPS:
Lay face down and lift hands and legs off ground repeatedly.
3A
WIDE NARROW SQUAT JUMP
TIPS:
Alternate wide and narrow foot stance with squat jumps.
3B
SHOULDER TAP PUSH-UP
TIPS:
Perform a push-up with core tight and then tap one hand on the opposite shoulder at the top of the push-up.
3C
PLANK LEG LIFTS
TIPS:
Hold your body straight as a board while alternating leg lifts right and left.