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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1A

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

1B

SUPERMAN PUSH-UP

TIPS:

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.

1C

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

2A

DROP STEP LUNGE

TIPS:

Open the hips with a drop step and lunge toward the back leg.

2B

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

2C

FORWARD BACKWARD RUN

TIPS:

Run forward and backward 3 steps each.

3A

BURPEE 1 ARM

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

3B

PLANK OPPOSITE ARM AND LEG LIFT

TIPS:

Perform a plank and alternate lifting opposite arm and leg. How high you lift doesn’t matter, just get them off the ground.

3C

SIDE PLANK KNEE TO ELBOW

TIPS:

From a side plank position, bring your top knee and elbow together. Go from your knees instead of feet to modify.