15:00 Ascending AMRAP
10 Push Ups
20 Lunges
15 Push Ups
30 Lunges
20 Push Ups
40 Lunges
Etc.
General Warm Up
Begin with 3-5min of easy cardio to get warm, followed by…
3 ROUNDS
5 PVC Kang Squats
10 Light Deadlifts
10 Light Strict Presses
Jog for 1:00 (in place if necessary)
Specific Warm Up
Another couplet of movements in our workout today. We should already be warmed up for Push Ups from the 8 Count Body Builders in the general warm up, so do 2-3 sets of 6 alternating Lunges to make sure you have a safe variation for the day and then let’s rock and roll!
Workout of the Day
15:00 Ascending AMRAP
10 Push Ups
20 Lunges
15 Push Ups
30 Lunges
20 Push Ups
40 Lunges
Etc.
Workout Notes
The format of this workout is a little different than usual. Basically, we will set a 15:00 timer and work our way through as much of the workout as possible before the clock stops. However, the rep scheme keeps adding up more and more as you go along and is unending. It starts with 10 push ups and then 20 lunges (double the number of push ups.) Then we go to 15 and 30, then 20 and 40, and then you keep following that pattern. So next would be 25 and 50, then 30 and 60 and so on. It’s got a little mental workout to it, huh?
The key to this one will be to choose a push up variation or rep scheme that allows you to keep working! If you can do 5 push ups, then the first set of 10 is going to take a minute. Then the 15 will take a long time. The 20 will take forever, etc and then you’ll end the workout having done far more resting than exercising! We don’t want that. So humble yourself and choose reps and variations that allow you to get in a good, safe workout.
Push Up Modifications
This can be any type of press that you want, as long as it’s safe and challenging! Here’s the pressing menu: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
Lunge Modifications
The Lunge can be any variation found in the lunge video or any single leg movement that you like. That could be something from the Split Squat video, the Pistol Squat video, or Box Step Ups. If you aren’t ready for single leg work, go with Air Squats!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min in Pigeon / Figure 4 Pose on each leg
1-2min of Chest Stretches on Each Side
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