1.9 Friday | Gym

Warm Up

walking WARM UP

3 minutes

ALT RUNNERS LUNGE

30 seconds

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

AIR SQUATS

30 seconds

30 MIN AMRAP

Note- This endurance and Bodyweight focused block will challenge you. Aim for 4-6 rounds. You’ll perform 12 reps of each exercise one after another for as many rounds as possible in 20 minutes. Rest minimally and pace yourself.

EQUIPMENT
TREADMILL
AB MAT
BOX

EXERCISES
3 MINUTE Jog/Run
12 reps BOX JUMPS
12 reps PLANK SNAP LUNGE JUMP
12 reps DIPS
12 reps SIT UP + TOE TOUCH
12 reps FULL EXTENSION INTO LOW BOAT
Repeat

jog

3 Minutes

You choose your pace.
Tip: Select a speed that you can maintain the full 3 minutes. Keep it challenging.

BOX JUMPS

12 reps

PLANK SNAP LUNGE JUMP

12 reps

DIPS

12 reps

Modify by bending the knees in closer to your chest

Sit up + Toe touch

12 reps

FULL EXT. INTO LOW BOAT

12 reps

Cooldown

DOWN DOG STRETCH

30 seconds

PIGEON

60 seconds

KNEELING HAMSTRING

30 seconds

SCORPION STRECH

60 seconds