June 14 – June 20, 2020

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Workin’ For 8

AMRAP means as many rounds as possible. In this workout, you will start with set 1 and perform as many rounds as possible in an 8 minute time period with the indicated reps of each exercise. When you complete the 8 minute time period, allow a minute or two to transition to the second set. You will then continue this pattern performing an 8 minute AMRAP on set 2 and then an 8 minute AMRAP on set 3.

8min AMRAP Workout

1A- 1 arm kettle swing (8ea)

1B- lunge stance curl press (8ea)

1C- suitcase crunch (20)

2A- side lunge and reach (8ea)

2B- mountain climber push-up (12)

2C- jump rope alt. feet (50)

3A- diagonal chop (8ea)

3B- stagger squat (8ea)

3C- side leg lift (8ea)

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1A- 8reps ea

1 ARM KETTLE SWING

TIPS:

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

1B- 8reps ea

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

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- 8reps ea

SIDE LUNGE AND REACH

TIPS:

Step sideways and lunge down reaching your weights toward your ankle.

2B- 12reps

MOUNTAIN CLIMBER PUSH-UP

TIPS:

Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.

2C- 50reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A- 8reps 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.

3B- 8reps ea

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

3C- 8reps ea

SIDE LEG LIFT

TIPS:

Lay on your side and lift your leg in the air.