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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

 

info@4ubodyfitness.com.au

 

 

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