WOW with Coach Jenny | Stamina AMRAP
Hey team! With all this sunshine, longer days and warmer weather Iv got spring on my mind and with that comes lots of travel! Between spring break, Easter and offseason I like to have a few equipment-less workouts I can do outside of the gym. Whether you’re on a road trip or on vacation at the beach, take 45 minutes to get your body moving! In this work out were using our body weight but if you have the option to add weight go for it!
After you do the warm-up, you have a Tabata. Here we’re going to do 20 seconds of hard work followed by a 10-second rest. You will only need a Tabata timer for this. You can easily find and download one on your phone.
Now we have ten rounds 30 seconds of all-out sprints followed by 30-second rest. Find a space outside about 50 feet that you can run down and back on. That 30 seconds should be an all-out sprint, push yourself knowing you have a recovery coming.
We’re hitting our core next with a 5 min EMOM (every minute on the minute.) You’re going to start each minute with 10 sit-ups, and then you are going to finish the minute with another exercise. For example, 10 sit-ups followed by flutter kicks for the rest of the minute.
And lastly, we have Hamstring Hell. Make sure you’re doing to leg raises AND donkey kicks on the same side before switching! Thanks for joining me this week! I hope to see you at the gym soon!
Warm-up – 3 Rounds
- 10 sit-ups
- 10 push ups
- 20 jumping jacks
10 Minute (Tabata 20 seconds work 10-second rest)
- Burpees (with no push up)
- Push-ups
- Alternating Lunges
- Jump
- Plank
10 rounds 30/30
- 30-second sprint
- 30-second rest
5 min EMOM (with active rest)
- 10 sit-ups
- Flutter Kicks
- Plank hops
- Belly blasters
- Up with a twist
- Supine plank
2 Rounds Hamstring Hell
- 25 each side
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