8-Minute Hustle

Ready, Set, Go! Start the timer for 8 minutes. Perform the first 4 exercises for 16 reps each as many rounds as possible in 8 minutes. Continue to repeat the exercises in a circuit fashion as many rounds as possible (AMRAP) until your timer is up!  Take a 2-minute break and then move on to the second 8-minute AMRAP and do the same. Repeat this again for set 3. If an exercise has a right and left, perform half the reps on each side (8 reps on each side).

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AMRAP 1A

SUMO DEADLIFT

TIPS:

Spread your feet wide with toes and knees pointing outward slightly. Hinge from the hips lowering your weight to mid shins. Keep your back flat.

1B

LEG LIFT PUSH-UP

TIPS:

Lift a leg off the ground as you go downward in a push-up.

1C

C SKIP IN PLACE

TIPS:

Skip in place kicking and driving foot down on foot strike.

1D

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.

AMRAP 2A

FORWARD LUNGE AND REACH

TIPS:

Lunge forward and reach your weights toward your feet hinging from the hips.

2B

Y OVERHEAD PRESS

TIPS:

Press arms overhead making a Y at the top of the press.

2C

BURPEE SIDE TO SIDE

TIPS:

Perform a burpee and jump sideways back and forth with each rep.

2D

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.

AMRAP 3A

OVERHEAD SIDE LUNGE

TIPS:

With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.

3B

1 ARM, 1 LEG ROW

TIPS:

Hinge from the hips and row with the opposite hand as the foot you are standing on.

3C

PRONE TUCK JUMPS

TIPS:

From a high plank position hop your feet forward and back.

3D

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.