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)
1A- 10reps ea
FORWARD LUNGE REACH AND OVERHEAD PRESS
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
Skip high in place.
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
Stand on 1 leg and squat up and down.
2B- 10reps ea
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.
SQUARE DRILL – HOP SCOTCH 2 FEET
Hop feet apart and then together.
3A- 10reps ea
1 ARM KETTLE SWING
Use your hips to swing your your arm up to shoulder level with the weight.
3B- 5reps ea
KNEE TO ELBOW PUSH-UP
Perform a push-up and lift opposite knee and elbow together at the top. To modify, perform from the knees.
3C- 20reps ea
Rotate opposite shoulder and elbow toward opposite knee.