BEAT YOUR PR
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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SINGLE LEG SQUAT
Stand on 1 leg and squat up and down.
Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.
Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.
DROP STEP LUNGE
Open the hips with a drop step and lunge toward the back leg.
1 ARM SNATCH
Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.
FORWARD BACKWARD RUN
Run forward and backward 3 steps each.
BURPEE 1 ARM
To modify the burpee, perform without push-up at bottom or without the jump.
PLANK OPPOSITE ARM AND LEG LIFT
Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.
SIDE PLANK KNEE TO ELBOW
From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.