AMRAP

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 30 seconds & repeat for 3 sets.

Workout: Begin with a ½ mile run/walk outside or on a treadmill. Take a few minutes for a break and to transition to circuit 1. Start your timer for 10 minutes and complete 10 reps of each exercise in circuit 1. Repeat circuit 1 for As Many Rounds As Possible (AMRAP) until the time is complete. Rest for 1 minute & transition to circuit 2. Start your timer for 10 minutes and complete 10 reps of each exercise in circuit 2. Repeat circuit 2 for AMRAP until the time is complete. Finish your workout strong with another ½ mile run/walk. Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. It is encouraged that you modify each exercise to a version that is best for you.

Circuit 1: 10 Minutes | Perform each exercise for 10 reps. Repeat circuit 1 for AMRAP until the time is complete.
Circuit 2: 10 Minutes | Perform each exercise for 10 reps. Repeat circuit 2 for AMRAP until the time is complete.

 

WARM UP
Shoulder Rolls female demonstrating shoulder rolls Inchworm female demonstrating inchworm
Squat, Knee to Elbow female demonstrating squat with knee to opposite elbow Active Torso Stretch female demonstrating active torso stretch

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

Begin with a 1/2 mile run/walk outside or on a treadmill.
Take a few minutes for a break and transition to circuit 1.

It is encouraged that you modify each exercise to a version that is best for you.

CIRCUIT 1: 10 Minutes

Single Leg Sit to Stand, Overhead Press (10 reps)
Modification: Sit to Jump, Overhead Press (10 reps)

woman demonstrating single leg stand overhead press

woman demonstrating sit jump overhead press modification

Single Leg Romanian Deadlift, Lunge, Bicep Curl (10 reps)
Modification: Single Leg Romanian Deadlift, Lunge (10 reps)

woman demonstrating single leg romanian deadlift lunge bicep curl

woman demonstrating single leg romanian deadlift lunge modification

Single Leg V-Up (10 reps)
Modification: Supported Single Leg V-Up (10 reps)

woman demonstrating single leg v-up

woman demonstrating supported single leg v-up modification

Repeat circuit 1 for AMRAP until the 10 minutes is complete.
Rest for 1 minute and transition to circuit 2.

It is encouraged that you modify each exercise to a version that is best for you.

 

WORKOUT EXERCISE
DEMO
DEMO MODIFIED

CIRCUIT 2: 10 Minutes

Sumo Squat Hold, Side Bend/Touch Calf (10 reps)
Modification: Sumo Squat, Side Bend/Touch Calf (10 reps)

woman demonstrating sumo squat hold side bend calf touch

woman demonstrating sumo squat side bend calf touch modification

Sit-Up, Overhead Press (10 reps)
Modification: Top Half Sit-Up, Overhead Press (10 reps)

woman demonstrating sit up overhead press

woman demonstrating top half sit up overhead press modification

Glute Bridge Hold, Triceps Extension (10 reps)
Modification: Glute Bridge, Triceps Extension (10 reps)

woman demonstrating glute bridge hold triceps extension

woman demonstrating glute bridge triceps extension modification

Repeat circuit 2 for AMRAP until the 10 minutes is complete.
Finish the workout with another 1/2 mile run/walk and transition to cool down.

It is encouraged that you modify each exercise to a version that is best for you.

 

COOL DOWN

Perform a cool down that allows for your heart rate to gradually slow down to a normal rate.
Hold static stretches such as the ones below for 20-30 seconds each. 

It is encouraged that you modify each exercise to a version that is best for you.
Upper Back Stretch female demonstrating upper back stretch Standing Glute Stretch female demonstrating standing glute stretch
Abdominal Stretch female demonstrating abdominal stretch Oblique Stretch female demonstrating oblique stretch

 

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