2 of 6
Alternating Squat Windmill Touchdown
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Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet slightly wider than hip width, knees slightly bent with arms extended straight in front of chest, palms pressed together.
  2. BEngage abs and lower into a squat, hinging forward from hips as torso rotates to the right and arms open to the right side. Try to tap the floor with left fingertips (during the first set, make the range of motion smaller to warm up). Return to start; repeat on opposite side.
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1 of 6
10-Minute Total-Body Burn
Alternating Squat Windmill Touchdown A
Alternating Squat Windmill Touchdown B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand with feet slightly wider than hip width, knees slightly bent with arms extended straight in front of chest, palms pressed together.
  2. BEngage abs and lower into a squat, hinging forward from hips as torso rotates to the right and arms open to the right side. Try to tap the floor with left fingertips (during the first set, make the range of motion smaller to warm up). Return to start; repeat on opposite side.
2 of 6
Bowing Side Lunge
Bowing Side Lunge A
Bowing Side Lunge B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. AStand tall with feet together, hands clasped behind head, abs braced in tight.
  2. BTake a wide step to the right, lowering into a side lunge (left leg should stay straight), hinging forward from hips until chest is about parallel to the floor. Spine should stay naturally straight, abs engaged and elbows wide to the sides. Push off right leg and return to start. Repeat on opposite side.
3 of 6
Low Lunge to Plank Switch
Low Lunge to Plank Switch A
Low Lunge to Plank Switch B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ABegin in a full plank position with feet together, hands shoulder width. Lunge left leg forward, placing foot in between hands.
  2. BShift weight into left leg and stand up, trying to lift right leg slightly off the floor (if that’s too tough, keep right toes light on the ground), reaching arms down towards left foot. Immediately return to low lunge position and step left foot back to starting plank position. Repeat on opposite side.
4 of 6
Chest Dip with Hip Extension
Chest Dip with Hip Extension A
Chest Dip with Hip Extension B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ABegin in an elbow plank position with feet together and hands clasped, abs braced into spine. Shift weight forward onto toes and lower chest towards the floor (avoid letting hips sag).
  2. BPush away from the floor and shift weight back into plank position as left leg extends up and back behind hip (keep hips square to the floor as leg lifts, avoid letting hips sag). Lower left leg to return to start. Repeat on opposite side.
5 of 6
Crab Walk Dips
Crab Walk Dips A
Crab Walk Dips B

Recommended:

Sets:
2
Reps:
AMRAP for 1 minute
  1. ASit with knees bent and feet hip width, hands behind hips with fingertips facing body. Brace abs in tight and lift hips off the floor. Begin to walk backwards with hands and feet, taking 4 steps back.
  2. BPlace hands under shoulders, feet under hips, and do 4 triceps dips by bending elbows and lowering hips close to the floor (avoid touching the ground), then press back up. Repeat walking forward, continuing to alternate walking forward and back for each set.
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