Warm-up
3 rounds:
30 dumbbell foot taps, dumbbell on side
10 bird dogs
30 dumbbell foot taps, dumbbell standing on end
10 V-ups
Workout
Tabata sit-up
Rest 1 minute
Tabata bench row (alternate arms for each cycle)
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata squat
*Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Complete one full cycle (8 intervals) for each movement.
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Warm-up
With a jump rope:
20 jogging turns
20 singles
10 backward singles
10 double-unders
10 shoulder rolls (with the rope)
5 dumbbell deadlift to squeeze (5 right/5 left side)
5 jumps in place to land in “stop shape”/power position
Workout
11-minute AMRAP:
30 double-unders
10 single-arm dumbbell snatches (50/35 lb.)
10 single-arm push jerks
*Switch arms each round
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Warm-up
4 rounds, increasing the speed:
10 box step-ups
10 air squats
10 sit-ups
Workout
3 rounds for total reps:
1 minute of sumo deadlift high pulls
1 minute of hollow rocks
1 minute of push-ups
1 minute of box jumps
1 minute of front squats
1 minute rest
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Warm-up
5 yoga burpees, moving feet out and back
10 kettlebell touches (hinge and touch kettlebell without lifting)
5 yoga burpees, moving hands out and back
10 kettlebell swings to eye level
5 burpees
10 kettlebell swings
Workout
For 13 minutes:
1 kettlebell swing (53/35 lb.)
1 burpee
2 kettlebell swings
2 burpees
3 kettlebell swings
3 burpees
Etc.*
*Continue adding a rep to each movement for 13 minutes
Warm-up
Round 1:
30 seconds of jogging in place
15 seconds of high knees
15 seconds of butt kicks
1 minute of arm swings and circles
1 minute of 10 lunges, then groiner for remaining time
1 minute of unloaded Turkish get-ups
Round 2:
30 seconds of jogging in place
15 seconds of high knees
15 seconds of butt kicks
1 minute of 20 shoulder taps in downward dog, then arm swings and circles for reminaing time
1 minute of 10 lunges, then groiner for remaining time
1 minute unloaded Turkish get-ups
Workout
20-minute AMRAP:
24 dumbbell lunges, weight on shoulders (50/35 lb.)
12 dumbbell push presses
6 Turkish get-ups, alternating arms
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