12:00 AMRAP
10 Box Step Ups - Right
10 Box Step Ups - Left
10 Burpee Over Box
General Warm Up
Start with 3-5min of Cardio of choice, then…
3 ROUNDS
10 Russian Kettlebell Swings or Empty Bar Deadlifts
5 Single Leg Glute Bridges Each Leg
10 Toes to Bar or Sit Ups
1:00 of Jump Rope Ladder Drills
Specific Warm Up
First, situate your Box Step Up (or Box Step Up modification) to find a height and weight that allows you to get through 10 step ups in a row on the SAME LEG in relatively quick fashion. There may be quite a few rounds of this one and your glutes will be burning, so make sure whatever you choose is doable!
After that, do 3 burpees and then rest. If you have a box available, then do 3 burpee box jumps and then rest. After that, do 3 burpee box jump OVERS and then rest. After that, you should be ready!
Workout of the Day
12:00 AMRAP
10 Box Step Ups - Right
10 Box Step Ups - Left
Workout Notes
This workout is an AMRAP. If you’ve never done an AMRAP with us before, it stands for As Many Rounds/Reps As Possible. So for this workout, you’ll need to have a clock or workout timer in view so that you can track 12 minutes. Once you start the clock, you’ll have 12min to perform As Many Rounds/Reps As Possible before the timer goes off. Get it? AMRAP!
This workout is pretty straightforward. I’d highly recommend choosing variations that allow you to keep moving on this one because if you go too heavy, you’re going to give yourself all KINDS of reasons to stop and take breaks. Keep it movin’!
Step Up Modifications
Not everyone has a box available to them. If you do not have a box (or steps in your home that could work) then choose a Lunge variation or a Split Squat Variation and that will do beautifully. If you aren’t ready for the challenge of single leg work, swap the first two movements of this workout to be either 10-20 Air Squats or 10-20 of a Dumbbell Squat Variation.
Burpee Box Jump Over Modifications
This movement is certainly not for everyone! The simplest modification to make here is to just perform a standard Burpee, Squat Thrust, or 8 Count Body Builder.
Optional Accessory Work
Accumulate 2min in a Hollow Hold and 2min in an Arch Hold, broken up however you please.
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Triceps Stretch on Each Arm
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