Beginner and Advanced, 2/22/13

AMRAP= As Many Rounds/Reps Possible

Complete as many rounds as possible of the pair of exercises in the time allotted.  Take a 1 minute break after each 4 min bout.  Attempt to complete at least 4 rounds of each pair of exercises in the 4 minutes.

Beginner
4 min AMRAP
-Body weight rows or Dumbbell rows x8
-Prisoner Squats x10

4 min AMRAP
-Burpees x10
-V-ups x10

4 min AMRAP
-Push-ups x10
-Tuck jumps or Squat jumps x10


Advanced
4 min AMRAP
-Pull-ups x7
-Goblet squat x10

4min AMRAP
-Burpee box jump x10
-Medicine Ball V-ups x10

4min AMRAP
-Dive Bombers x6
-Dumbbell Side Lunges x10 (5 on each side)
 

Work Hard!

Advanced Workout 2/12

Warm-up
-.5 mile run
-50 steps bear crawl moving forward
-50 steps bear crawl moving backward

x2 Rounds


Circuit 1 (Tabata)  Bulgarian squat = https://www.youtube.com/watch?v=jyoV909uMPY
                             Decline push-up = https://www.youtube.com/watch?v=GUWNxZs-s_I
-20 sec Bulgarian Squat
-10 sec Rest
-20 sec Decline Push-up
-10 sec Rest

4 Rounds

Note** Complete the 4 rounds on each leg.  Rest for 1 minute after the first 4 rounds, before switching to the other leg.To make more difficult, perform exercises while holding 2 dumbbells.

Circuit 2
-Weighted jumping jacks (press)- 1 min (With one Dumbbell.  Press the dumbbell overhead when feet are together, and then bring the dumbbell down to chest level when feet are apart)
-TRX Row or Resistance Band Row- 1 min
-Weighted jumping jacks (lat raise)- 1 min (https://www.youtube.com/watch?v=oir1LRBwjXo)
-TRX Curl or Resistance Band Curl- 1 min

x3 rounds
Note** Attempt to move from one exercise to the next with little to no rest.  For the weighted jumping jacks, use a lighter weight.

Enjoy!