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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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.
LEG LIFT PUSH-UP
Lift a leg off the ground as you go downward in a push-up.
C SKIP IN PLACE
Skip in place kicking and driving foot down on foot strike.
SIDE LEG LIFT
Lay on your side and lift your leg in the air.
FORWARD LUNGE AND REACH
Lunge forward and reach your weights toward your feet hinging from the hips.
Y OVERHEAD PRESS
Press arms overhead making a Y at the top of the press.
BURPEE SIDE TO SIDE
Perform a burpee and jump sideways back and forth with each rep.
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.
OVERHEAD SIDE LUNGE
With hands overhead, step sideways lunging down with the lead leg while keeping the trail leg straight.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
PRONE TUCK JUMPS
From a high plank position hop your feet forward and back.
Alternate lifting opposite arm and leg while laying face down.