Body weight workout #2
This work out is in a Amrap format, using 4 exercises. Complete all four exercises for the prescribed reps that would equal 1 round. Your goal is to go as hard as possible to complete multiple sets. Judging by HR i would say 130-150 bpm range would be ideal.
Because everyone is starting at there own fitness level this format is easily adapted. If you're not able or comfortable doing burpees switch it out. If Knees to waist is to easy switch it out. If you want more reps then increase the reps.
A good gage on if you should modify this work out is how many rounds you can complete. If you’re finding it difficult to finish 5 rounds, don’t give up I would just change up the exercises or lower the reps. If you’re completing over 15 rounds, then I would add a degree of difficulty. Please don’t think this is a comparison of your levels. Everyone has their own needs and goals, if you are just starting out or restarting don’t be discouraged. The biggest thing is just keep moving.
That being said exercise should have an element of fun. Some movements are dreadful, some get me excited because of the demand they put on my body. Just try.
This particular work out is split into 2 different amraps, both having a lower volume more taxing exercise and a higher volume less taxing exercise. Take at least a 2 min break between the amraps.
Work out: Items need 10 minute timer
Amrap: as many rounds a possible in 10 minutes
5 Burpees
10 jump squats
20 jumping jacks
40 knees to waist march
2 min rest
Amrap 2: 10 minutes
40 Skater hops
20 Reverse lunges
10 leg lifts
5 push ups
If you try this workout please let me know if you like it. For more detailed and personalized plans contact me directly so we can talk about you’re goals.
Justin Bressette NASM CPT
Adkbjj@gmail.com