Hey Guys!
Cardio and Endurance are my two favorite components to work on. Specifically, I like circuit training because it gives you the most bang for your buck. You can get in alot of cardio, endurance, strength and core training in a short amount of time.
This workout is a full body series comprised of smaller segmented AMRAPs. Long AMRAPs are great, but it can be easy to slack off some when you have 20 minutes straight. These shorter segments allow for more work to be done overall. Additionally, I have incorporated alot of body weight exercises so you dont have to wipe down too much equipment, but also because body weight helps us to become more well rounded with balance and stabilizer muscle work. Enjoy!
Warm-up: 3 rounds
- bear crawl down and back
- 10 squats
- 10 unweighted goodmornings
- 5 burpees
3 rounds-(work through block 1, 2, & 3; then repeat two more times)
Block 1 | 4 Minute AMRAP
- 5 Backsquat
- 10 swings
- 20 calf raises
- 1-minute rest
Block 2 | 4 Minute AMRAP
- 10 Pike push up
- 10 Rack Row/Inverse Row
- 5 Ankles to Bar/ Knee to Chest
- 1-minute rest
Block 3 | 4 Minute AMRAP
- 3 Curtis P’s
- 10 Sit ups
- 3 pull ups
- 1-minute rest
2 rounds
- Jane Fonda – 30 s ea exercise
