15:00 AMRAP
16 Lunges
10 Toes to Bar
16 Lunges
10 Pull Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
10 Squats
5 Inchworms (with Push Up)
:30 Plank
50 Jumping Jacks
Specific Warm Up
Three movements on the docket here, but they are strung together in such a way that we can use a mini-round to warm them up and get a feel for the workout. Starting easy and ramping up a little speed each round, let’s try something like this:
2-3 Rounds
4 Lunges
4 Lunges
3 Pull Ups
Workout of the Day
15:00 AMRAP
16 Lunges
10 Toes To Bar
16 Lunges
10 Pull Ups
Workout Notes
Alrighty, we’ve got a nice looking little AMRAP here! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 15:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends.
The lunges are meant to be alternating, so each set of 16 is actually 8 per leg. The Pull Ups and Toes to Bar are written to be Kipping but you can do them however it works best for you!
Lunge Modifications
Lunges, which move in a walking fashion or stepping back/stepping forward, can become stationary by using Step Ups or Split Squats. However, if you aren’t feeling ready for single leg work, you can always just use Air Squats!
Toes to Bar Modifications
Any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation.
Pull Up Modifications
As written, these should be kipping pull ups. If you can repeatedly do 10 Strict Pull Ups, go for it! But for most people, I’d recommend cutting the reps down to 5-8 reps if you are going to go strict. Other options in the 10 rep range would be Bent Over Rows or Bodyweight Rows!
Optional Accessory Work
Spend 10min practicing your Inversions or Handstand Walks!
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Child’s Pose
Toss in some Ab Stretches IF they are ok on your back.
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