AMRAP Work Out Number 23
AMRAP Work Out Number 23!
Missed last weeks session? No problems! Click here to see the awesome workout from week 22.
THE HOUR OF POWER!
60 minutes Of AWESOME!
Warm Up!
30 seconds of each exercise twice with out breaks
jogging, high knees, butt kicks, side shuffles, switching feet forward and back, windmills backwards, in and outs(crossing your arms over), shadow boxing, speed ball, star jumps
Work Out
You Have 60 minutes!!! Go!
1km Run
20 Push Ups,
10 Chin Ups
20m Bear Crawl up and back
1km Run
Hand Stand hold for 60 sec total
100 Mountain Climbers
50 Star Jumps
1km Run
50 Bicycle Crunches
30 Dips
30 One Legged Calf Raisers each side
1Km Run
20m Walking Lunges up and back
90 seconds of Plank
50 Hip Extensions (Bridges)
1km Run
20 Hanging Leg Raisers
20 Broad Jumps
60 seconds of Flat Out Punching
1km Run
20 Burpees
100 Seated V Twists
20m Walking Crawl
BAM STOP THE CLOCK! – Can You Beat An Hour?
Cool Down
Walking pace; High knees, Butt Kicks, Wind mills, Ins and outs 1 lap of 20m each and then use the remaining time to stretch out your entire body!
Get Ready TO Be Sexy This Summer!
#Persistence #Consistency #Determination #Focus #Excellence!
Stay Awesome Guys!
Tim Morgan
Director 4 U Body Fitness
Mobile Personal Training Specialist
(Ready for another workout? Click here for Week 13)
www.facebook.com/4ubodyfitness
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