15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers
Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +
For this workout you will work at a smooth pace for 15 min.
You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.
For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.
Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!
For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.
You may do these elevated if necessary!
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
KB SWING - If you notice and coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!