Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

12 Min AMRAP
12 Mountain Climbers
6 Burpees
12 KB/DB Swings

Idea weight for Men: 35-55#
Idea Weight for Women: 12-25#

Score:  Total completed rounds + any additional reps

Goal:  6 Rounds or More

For the mountain climbers in this workout you will be in the top of a push up position.  You will work to keep your hips up, but not too high, and avoid sagging as well!

You will bring one knee to the chest.  That = 1 rep.  Then you will put that knee back and bring the other knee up - 2 reps.  SO each time a knee comes up it give you a rep.  You will do a total of 12.

You may do these slow - bringing one knee up and then bringing the foot back.  Then the other knee up.  You can do them in more like a running fashion also.  Just make sure you are bringing that knee ALL of the way up.  You may also choose to do them elevated with the hands on a bench, a chair or a box!

So for each set of 12 you will alternate feet meaning you will do 6 per side per round!

For the burpees you may choose any style!  You may  jump in and out, step in and out, do them elevated, do them on the knees, or even take out the push up all together!

For the swings you may swing a KB or a dumbbell.  You will hold the KB or dumbbell with both hands.  You will have it between the legs with a squat stance and the heels down.  Hinge at the hips keeping the chest UP and bend the knees slightly.  The arms stay straight.  Stand up hard and fast using the power from the lower body to help make the kb or db weightless.  Allow the arms to guide the weight to about eye level.  Let gravity bring it back down.

Do not let the weight pull you forward on the way down though!  Keep that chest up, heels down, and belly tight!