AMRAP Workout Number 7
Did you know if you do one Amrap workout every 2 days you should be well on your way to losing half a kilo a week! Thats a new you in 6 months or a massive 0.65% of your entire life! Such a small amount of your life can lead to such a high percentage of your happiness!
Todays AMRAP was written by one of our superstar Boot Camp instructors Miss Tracy Taylor!
Going for your best time!
10 Push Ups
30m sprint
10 Squats (or Jump Squats), 9 Push Ups
30m sprint
10 Mountain Climbers (left & right counts as 1 rep), 9 Squats, 8 Push Ups
30m sprint (can you see where I’m going with this?)
10 Inverted Rows (or band rows), 9 Mountain Climbers, 8 Squats, 7 Push Ups
30m Sprint
10 Lunges (or Jump Lunges), 9 Rows, 8 Climbers, 7 Squats, 6 Push Ups
30m Sprint
10 Reverse crunches, 9 lunges, 8 rows, 7 climbers, 6 squats, 5 Push Ups
30m Sprint (you’ve lost count by now and forgotten what order – keep a note handy for reference)
10 Star Jumps, 9 crunches, 8 lunges, 7 rows, 6 climbers, 5 squats, 4 push ups
30m Sprint
10 Air Punches (left and right count as 1 rep), 9 star jumps, 8 crunches, 7 lunges, 6 rows, 5 climbers, 4 squats, 3 push ups
30m Sprint
10 Crab Waves, 9 Punches, 8 star jumps, 7 crunches, 6 lunges, 5 rows, 4 climbers, 3 squats, 2 push ups
30m Sprint
10 Burpees, 9 crab waves, 8 Punches, 7 star jumps, 6 crunches, 5 lunges, 4 rows, 3 climbers, 2 squats, 1 push up
30m Sprint
9 Burpees, 8 crab waves, 7 Punches, 6 star jumps, 5 crunches, 4 lunges, 3 rows, 2 climbers, 1 squat
30m Sprint
8 Burpees, 7 crab waves, 6 Punches, 5 star jumps, 4 crunches, 3 lunges, 2 rows, 1 climber
30m Sprint
7 Burpees, 6 crab waves, 5 Punches, 4 star jumps, 3 crunches, 2 lunges, 1 row,
30m Sprint
6 Burpees, 5 crab waves, 4 Punches, 3 star jumps, 2 crunches, 1 lunge
30m Sprint
5 Burpees, 4 crab waves, 3 Punches, 2 star jumps, 1 crunch
30m Sprint
4 Burpees, 3 crab waves, 2 Punches, 1 star jump
30m Sprint
3 Burpees, 2 crab waves, 1 Punch
30m Sprint
2 Burpees, 1 crab wave
30m Sprint
1 Burpee
Finish on a Sprint of Glory!!!
Thank Tracy for your DOMS tomorrow morning and use this to motivate you to get your bum down to our boot camp sessions www.4ubodyfitness.com.au/bootcamp
Stay Awesome
Tim Morgan
4 U Body Fitness