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MOVE+

MAH 120521 PLUS

WARM UP

2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
30 Toe Taps
20 Russian Twists
10 Up-Downs

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

 

BUILD STRENGTH: FULL BODY

6MIN AMRAP
10 Supermans
20 Pike Shoulder Taps
30 Single Unders

SUPERMANS
If you need to modify, try a Bird Dog from hands and knees.

PIKE SHOULDER TAPS
If you need to modify, try shoulder taps from a Tall Plank position.

SINGLE UNDERS
If you need to modify, complete low box jumps or Alternating Step Ups to low height.

 

WORKOUT: FULL BODY

AMRAP x 12 MINUTES
1:00 Cardio Choice
30 Tuck Ups
10 Burpee
30 Alternating Lunges

 

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
This bodyweight burner is really going to fire up the core and legs. Aim to start a pace that you can maintain throughout, likely having to break on the Tuck Ups when fatigue sets in.

CARDIO
Your choice here – anything that keeps you moving for the full minute each round at an intensity of 70-80%.

TUCK UP
If you need to modify, any Sit Up or Crunch variation.

BURPEE
If you need to modify, complete to height as necessary (or an Up Down).

ALT LUNGES
If you need to modify, try an Air Squat to heigh as necessary.

 

FINISHER:
EMOM x 4 MINUTES
30 Russian Twists + Max V-Ups/ Tuck Ups/ Tuck Hold

Up Next In MOVE+ WORKOUTS

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