Sweatin’ Your Giblets Off

This workout is an AMRAP set (as many rounds as possible). Start your timer for 4 minutes and complete as many rounds through set 1 (1A, 1B, and 1C) as possible in the 4 minutes. Allow 1 minute to transition and then do the same for set 2 and set 3 (4minutes of work, 1minute rest to move on to the next set). When you finish all 3 sets, start back over with set 1 and complete a second round through the workout. Perform 2 total rounds through each set working for 4 minutes each set.

4min AMRAP Workout x2.

1A- Forward lunge, reach, & OH press (10each)

1B- High knee skip (20each)

1C- Suitcase crunch (20)

2A- Single leg squat (10each)

2B- Diagonal chop (10each)

2C- Square drill hop scotch 2 feet (20)

3A- 1 Arm kettle swing (10each)

3B- Knee to elbow push-up (5each)

3C- Bicycle crunch (20each)

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1A- 10reps ea

FORWARD LUNGE REACH AND OVERHEAD PRESS

TIPS:

Step forward into a lunge hinging from the hips and reaching your weights toward your front foot. upon return to standing, press weights overhead.

1B- 20reps ea

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

1C- 20reps

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

2A- 10reps ea

SINGLE LEG SQUAT

TIPS:

Stand on 1 leg and squat up and down.

2B- 10reps ea

DIAGONAL CHOP

TIPS:

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.

2C- 20reps

SQUARE DRILL – HOP SCOTCH 2 FEET

TIPS:

Hop feet apart and then together.

3A- 10reps ea

1 ARM KETTLE SWING

TIPS:

Use your hips to swing your your arm up to shoulder level with the weight.

3B- 5reps ea

KNEE TO ELBOW PUSH-UP

TIPS:

Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.

3C- 20reps ea

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.