15 Minute AMRAP
This one is tougher than it looks, both physically and mentally. Set a pace and stick with it. See how many rounds you can complete in 15 minutes.
10 Jumping Lunges total
Mental Health Recovery Day
Things are tough. Everywhere. It feels like we just can't catch a break this year. So we're gonna use the time today to slow down. Think of this as a mental recovery workout. On every stretch, think about your breathing. Focus on connecting with your body. Slow the world down for a second. And afterwards, if you need any help, please email me.
Start with this (30 sec each):
Runner's Lunge (Right)
Knee Pushes (Right)
Shoulder Rotations (Right)
Kneeling Hip Flexor Stretch with overhead reach (Right)
Hamstring Stretch (Right)
Pigeon Stretch (Right)
*go back to Downward Dog and repeat for Left side
Go for a walk. 60 min. That's it. Get outside. Get some Vitamin D. Come back in an hour when you're done.
Sprint the Hill
Find a good hill for this one. Mark off a distance of about 40 yards. Repeat the exercises below as many times as possible in 20 minutes. When you're going up the hill, go all out. Sprint hard. Use the down hill to walk or jog. Either way, catch your breath and get ready for the next round.
20 Min AMRAP
10 Jumping Lunges Total
Hard Run up the Hill, walk back
2 Minute HIIT
2 minutes on, 1 minute rest, for 6 rounds. Repeat this circuit as many times as possible. When you hit the 2 minute mark, pause and pick up at that spot on the next round.
12 Jump Lunges
15 Mountain Climbers
2 Circuits, 7 minutes each.
Don't hold back on this one. Move as quickly as you can!
7 minutes, AMRAP (as many rounds as possible)
Rest 3 min, then:
7 min, AMRAP
10 Mtn Climbers (ea leg)
15 Squat Jumps
This one should be at a sprint pace, so start with a long warmup:
30 seconds each
Side Plank Left
Side Plank Right
Single Leg Hip Bridges Right
Single Leg Hip Bridges Left
10m Sprints or Mountain Climbers
20 reps each, 15, 10, 5
That's it. Go all out!
30 Second HIIT
This one's short, but tough. Go as fast as you can.
30 seconds per exercises, rest 1 min after each round, repeat for 6 rounds.
Jump Rope (or Mountain Climbers)
100 Reps of each (75 intermediate, 50 Beginner). Every time you stop, do 5 burpees!
Lunges (100 total)
4 circuits, 5 minutes each. Do as many reps as possible in the 5 minutes, then rest 1 min and move to the next circuit.
10 Pushup Plank Shoulder Touches
10 Plank Leg Raises
10 Lying Leg Raises
10 Single Leg Hip Bridges
10 Bicycle Crunches
10 Flutter Kicks
10 Jumping Jacks
Take advantage of the break in the rain!
Run 400 meters (or 1 time around the block)
- then -
3 rounds (5 rounds advanced)
20 Alternating Lunges
- then -
Run 400 meters