Warm up – Dynamic and lower body stretch

Moving - Dynamic Warm ups 20sec work /On the Spot - Dynamic Movement 10-20sec // Jog studio, jog and touch floor, high knees, heels to bum, lateral jogging,  toy soldiers, walking lunges with lateral stretch/ hands walking out with power pike, V-Ups, Up up down downs 5reps each arm /  stretch lower body 2min

Workout  Goal: Introduce advanced movement patterns 

Time Aprox: 30min Actual Total Time: 30min 

Station 1  (Equipment needed – BW)

100 High Knees L&R = 2reps

10 V – Ups                                                              

10 Up Up Down Down left Arm – (push up position - chest and arms)

10 Up Up Down Down Right Arm 

7.5min – AMRAP – (approximately 2min per round) 

Rest no more than 20-30sec between rounds and stations or as long as it takes for transitions 

Station 2   (Equipment needed – Resistance Bands) 

20 Resistance Band Jump Squat (anchored at high point)

10 Resistance Band Swimmer Pulls  (anchored at high point)               

10 Resistance Band Bicep Curls 

7.5min AMRAP - (approximately 2.5min per round) 

Rest no more than 30sec between rounds and stations or as long as it takes for transitions 

Station 3 (Equipment needed  - BW)

5 Goanna Crawls 3 steps out & 3 steps back backwards = 1 reps   

10 Pulsing Squat + 1 squat jump = 1 rep                             

10 Reverse Lunges L&R = 2 rep 

7.5min – AMRAP - (approximately 2.30min per round) 

Rest no more than 30sec between rounds and stations or as long as it takes for transitions 

Coaching Focus

The AMRAP progression workout allows us to keep adding to our exercise repertoire. The focus is to introduce the advanced movement patterns learned so far this 6 week BBBC. 

Warm Up

Quickly review the formula for today’s warm up then begin. Make all adjustments as they perform the warm ups. 

Workout 

You will be using the Me Fit AMRAP Formula for this session. There are 3 stations and each station shares the same formula. Each station is progressive within each exercise grouping. Begin with station 1 and complete the circuit As Many Reps As you Possible within the 7.5min timeframe beginning with 100 high knees followed by 10 V- Ups, 10 Up Up Down Down left Arm, Up Up Down Down Right Arm.  Then move to Station 2 and follow same formula and working through the listed exercises. The workout is complete when all 3 stations are complete using the exercises listed. Rest no more than 30sec between rounds and stations or as long as it takes for transitions. 

Coaching Tips

  • This workout offers the opportunity for you to find your own fitness level. Don’t be afraid to begin to push them to higher levels today.
  • This workout is about more work, less time, encourage yourself to go for speed.
  • Be sure to restate the integrity as you fatigue, through discipline in correct technique the body will adapt and fitness will come.

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