Monday (8/10/20) Workout

/in , /by

AMRAP (As Many Rounds As Possible)

Set a 4-minute timer and see how many rounds you can get in the 4 minutes!

 

BLOCK 1:

Exercise 1 (10 reps):

  • L1: pushup from knees
  • L2: pushup from toes
  • L3: plyo pushup 

Exercise 2 (10 reps):

  • L1: handcuff RDL
  • L2: weighted RDL
  • L3: single leg RDL

 

BLOCK 2:

Exercise 1 (15 reps):

  • L1: penguins
  • L2: oblique dips
  • L3: side plank dips

Exercise 2:

  • L1: elevated mountain climbers 10 reps
  • L2: mountain climbers 15 reps
  • L3: mountain climbers 20 reps

 

BLOCK 3:

Exercise 1 (10 reps):

  • L1: pallof press (light)
  • L2: pallof press (medium)
  • L3: pallof press (heavy)

Exercise 2 (10 reps): 

  • L1: narrow pushup from knees
  • L2: narrow pushup from toes
  • L3: narrow pushup with 5 second negative

 

BLOCK 4: 

Exercise 1 (10 reps):

  • L1: squat thrust 
  • L2: burpee
  • L3: burpee to tuck jump

Exercise 2 (10 reps):

  • L1: plank shoulder taps from knees
  • L2: plank shoulder taps from toes
  • L3: plank shoulder taps to pushup 

 

BLOCK 5:

Exercise 1 (10 reps):

  • L1: step outs
  • L2: skater hops 
  • L3: skater hops with a toe touch

Exercise 2 (10 reps):

  • L1: flutter kicks 10 reps
  • L2: flutter kicks 15 reps
  • L3: flutter kicks 20 reps

 

Go to BCS Fitness on Facebook for a video run down of this workout! Have Fun!