Warm-up
6:00 “AMRAP” at Warm Up Pace:
10 Jumping Jacks
10 Butt Kickers
10 High Knees
10 Alt. Lunges
10 Air Squats
:20 Hollow Hold/Bent Hollow Hold
2 Rounds for Time:
100 Second Plank Hold (accumulate)
80 Alt. Step-ups
60 Second Wall Sit (accumulate)
40 Backpack/Weighted Russian Swings
20 “4 Count” Flutter Kicks (1,2,3, ONE, 1,2,3, TWO, etc.)
Notes: Must accumulate 100 total seconds in a plank, and 60 total seconds in a wall sit before moving onto following movement each round! Feel free to use weights on step-ups, but should be able to move at a consistent pace. Use a backpack with weight inside for swings if you do not have a KB/DB.
Cool-Down
2-3 Rounds (For Quality, Slow and Controlled Movement!):
15 Standing Toe-Touch Stretch into Reach Overhead (start wide, move feet in closer every 5 reps)
1:00/side Spiderman Lunge Thoracic Extensions
:30 Cobra Stretch
:30 Downward Dog
(after 2-3 rounds, do 1:00-2:00 per side of Couch Stretch, then go for a 3:00-5:00 light run/jog)
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