To The Max
In this workout, you will complete as many rounds as possible of the first set of exercises 1A-1C for a continuous 4 minutes followed by a 1 minute rest. Then complete a second set of 4 minutes achieving as many rounds as possible on set 1A-1C. After 2x 4-minute rounds, move on to set 2 and then set 3 completing the same 2x 4-minute rounds on those sets. If there is a right and a left side complete half of the reps on the right and half of the reps on the left.
AMRAP 4 min/1 min Rest x 2
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1A – 10 reps
WIDE NARROW SQUAT JUMP
Alternate wide and narrow foot stance with squat jumps.
1B – 10 reps
DB PUSH-UP ROW
Perform a push-up with hands on DB’s. At the top of each push-up row 1 hand upward. Repeat the push-up and row on other side.
1C – 30 reps
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
2A – 16 reps
Step backward dropping into a lunge. Most of your weight should remain on the front foot.
2B – 16 reps
Curl your arms up and rotate your hips right and left
2C – 10 reps
SIDE SHUFFLE 3 STEPS
Stay low and shuffle side to side in whatever amount of space you have in your workout area.
3A – 20 reps
Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.
3B- 20 reps
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
3C – 20 reps
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.