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AMRAP Workout Number 7

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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

 

 

 

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