As with every workout, work to your ability. This is a timed AMRAP workout today. Focus on quality over quantity. Take this time to really perfect movements you may have done too quickly in the past.
WARM UP:
If you are able to leave your home for a walk, a quick 1 mi ruck in the neighborhood is a great warm up.
If you are stuck at home, do the following:
- :30 High Knees
- :30 Butt Kicks
- :30 Jumping Jacks
- :30 Side Shuffle (however far you can do in the space you have is fine)
- :30 Right Leg Lunge
- :30 Left Leg Lunge
THE WORK x 2 - 4 Rounds:
- :30 Air Squats
- :10 Rest
- :30 Push-ups
- :10 Rest
- :30 Alternating Side Lunges
- :10 Rest
- :30 Plank
- :20 Rest
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- 1:00 Burpees
- :20 Rest
- 1:00 Star Jumps
- :20 Rest
- 1:00 Jump Lunges (or regular lunges if knee/ankle issues)
- :20 Rest
- 1:00 Jump Squats
- :30 Rest
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- :30 Mountain Climbers
- :10 Rest
- :30 Russian Twists
- :10 Rest
- :30 Left Side Plank
- :10 Rest
- :30 Right Side Plank
- :20 Rest
OPTIONAL COOL DOWN: 2 Mile Ruck at your standard pace