12:00 AMRAP
10 - 15 - 20 - 25 - Etc.
Walking Lunges
Kettlebell Swings
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
25 Jumping Jacks
:30 Front Plank
200m Jog, 1:00 Run in Place, or 1:00 of Pose Running Drills
Specific Warm Up
Start with the Kettlebell Swing Primer. Then, test out some Lunges and you should be ready to go!
Workout of the Day
12:00 AMRAP
10 - 15 - 20 - 25 - Etc.
Walking Lunges
Workout Notes
Super simple workout today! This workout is an AMRAP, which stands for “As Many Rounds/Reps as Possible.” That means that you’ll need to set a clock for 12 minutes and perform as many reps as you can within that time. In this workout, you’ll begin with 10 Lunges (total) and then 10 Kettlebell Swings. When you finish that, you’ll move on to 15 Lunges and then 15 Kettlebell Swings. After that you’ll do 20 of each, 25 of each, etc. until the time runs out. Of course, you’ll need to move at your own pace and be sure to do an appropriate number of reps for your fitness level!
Lunge Modifications
The lunges are meant to be done with alternating legs for the total number of reps. So if it says 10 lunges, that actually means 5 per leg. You can do them walking, stepping forward, or stepping backward. If lunges aren’t feeling good, you can also do this with Box Step Ups or Split Squats with both feet on the ground and no weight. Apply the same rep count rules to those subs! Whichever reps you’re going for should be split between the two legs.
If you are not down for single leg work today, use a simple Air Squat!
Kettlebell Swing Modifications
These are meant to be done with American Swings (overhead) but choose the version that you feel the most comfortable with! If the kettlebell swing is too much for you, use a standard deadlift. Just keep it light so that you don’t over do it!
Optional Accessory Work
Accumulate 30-50 Strict Toes To Bar, V-Ups, or Sit Ups.
Cool Down
1-2min of Samson Stretch on Each Leg
1-2min of Forward Folds, on Each Leg if necessary
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