Pick your pace and push yourself today! Join me for this all levels strength and cardio AMRAP workout to kick off WEEK 2 of Tier 3 of Summertime Fine 2024!
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We will work for 4 minutes at a time today in an AMRAP style of workout and the workout will be a superset within our 4 minute work periods. You will complete 8 reps of two exercises as many rounds as possible for 4 minutes straight. The training variables we will implement in our workout today will be focusing on the powerful and explosive execution of your reps. You will use weights that are considered medium-heavy weight for each exercise to be able to perform more reps powerfully and you will move your body in quick explosive fashion in our cardio movements. Think of agility and powerful strength today moving your body and the resistance with all your might each rep. This might mean you take a few more seconds between reps but the power is all I am looking for in this workout. You will aim for 6-15 reps for each work period and aim for MAX EFFORT!
Exercises:
1. Goblet Squat
2. Inchworms
3. Bent Rows
4. Power Step ups
5. Single Leg RDLs
6. Lateral Agility
7. Shoulder Press
8. 4 Toe Taps and squat tap
9. Glute Bridges
10. Mountain Climbers
11. Chest Press
12. Squat Jumps
15. Conventional Deadlift
16. Jump Rope
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00:00 Introduction
00:26 Warm Up
03:24 Goblet Squats & Inchworms
08:25 Bent Rows and Power Step Ups
13:25 RDL's and Lateral Agility
18:25 Shoulder Press and Toe Taps
23:25 Glute Bridges and Mountain Climbers
28:25 Chest Press and Squat Jumps
33:25 Deadlifts and Jump Rope
37:26 You've Made it to Your Cool Down!
40 Minute Strength and Conditioning AMRAP Workout | STF - Day 46
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