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MOVE

MAH 181020 MOVE

WARM UP
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
8 Inch Worms
8 Sit-ups
8 Push-Ups

Cardio Options:
Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: SUNDAY SWEAT
5 SETS FOR MAX REPS
1:00 Burpee + Extra Push-Up
1:00 Russian Twists
1:00 Alt Sit-Thrus
1:00 Walking Lunges
1:00 Tuck-Ups
– Rest 1:00 –

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
Woohoo, time to get sweaty!! Chasing reps through 5 rounds of intervals. Aiming for consistency across the 5 rounds. Use round 1 to establish some baseline numbers to chase down in the upcoming rounds.

DBL PUSH UP BURPEE
If you need to modify, push up to height.

RUSSIAN TWIST
Can be completed, weighted or unweighted. If you need to modify, try bicycle crunches.

SIT THROUGHS
If you need to modify, lay on your back and complete Alt Deadbugs.

LUNGE
If you need to modify, complete an Air Squat (to height if necessary)

TUCK UP
If you need to modify, complete any Sit Up variation (full, half, crunch etc)

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