Super simple one that can be done ANYWHERE today guys!
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!
Box Jump Warm Up
BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS
3 x 4 Min AMRAP
(3 Times you will complete a 4 Minute AMRAP - As Many Reps as Possible in 4 Min)
Each AMRAP is:
1 Box Jump Over
2 Box Jump Overs
3 Box Jump Overs...
Keep going and get as far as you can in 4 min.
Rest 2 Min Between AMRAPS
When you start next AMRAP - start COMPLETELY over from 1-1.
Score: Total REPS in your LOWEST round.
Goal: Try to have CONSISTENT AMRAP Scores
Oh my. This workout is one to keep in your back pocket for when you are stuck in your hotel room or at your in-laws with NO equipment at all.
The way this works is you will do 1 burpee + 1 box jump over. Then 2 burpees + 2 box jump overs. 3 burpees + 3 box jump overs. Keep going up by 1 rep per movement until the clock hits 4 minutes.
Your score is your LOWEST round. You will enter the total number of reps for that round. (So 1+1+2+2+3+3.... for the lowest round only).
For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap! Sounds crazy I know, but find a good rhythm while doing the burpees and breath. Take breaths at the top of the burpee before you go back down to the ground, it can be hard to take a breath with your chest on the ground.
For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!
We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket! Public Service Announcement: If using a laundry basket to jump over, be sure to put basket upside down as to avoid jumping into said laundry basket :)