1.9 Friday | Home

Warm Up

BODYWEIGHT 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
JUMP ROPE
AB MAT
BOX

EXERCISES
100 reps JUMP ROPE
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

JUMP ROPE

100 reps

If you have a treadmill jump over to the gym workout

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