The Countdown

AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.

(4min AMRAP : 1min Rest) x2

1A- Overhead squat (12)

1B- 2arm 1 leg row (6ea)

1C- Square drill- crossover step (12ea)

2A- Split jump squat (6ea)

2B- Knee to elbow push-up (6ea)

2C- Skater hops side to side (12ea)

3A- Kettle swing (12)

3B- Power skip (12ea)

3C- Suitcase crunch (12)

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1A- 12reps

OVERHEAD SQUAT

TIPS:

Keep hands overhead while you squat up and down. Keep your heels down and torso upright.

1B- 6reps ea

2 ARM 1 LEG ROW

TIPS:

Stand on one leg and hinge from the hips. Keep back flat and row arms up and down.

1C- 12reps ea

SQUARE DRILL – CROSSOVER STEP

TIPS:

Perform a crossover step into the square and then proceed to move both feet outside the square.

2A- 6reps ea

SPLIT SQUAT JUMP

TIPS:

8 reps each, from a lunge position jump in the air repeatedly.

2B- 6reps 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.

2C- 12reps ea

SKATER HOPS SIDE TO SIDE

TIPS:

Hop from one foot to the other bending down in a squat position on each leg.

3A- 12reps

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

3B- 12reps ea

POWER SKIP IN PLACE

TIPS:

Skip high and powerful.

3C- 12reps

SUITCASE CRUNCH

TIPS:

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