Bodyweight Workout 6

Dynamic Warm Up – Click for video of warm up exercise demos listed below – 10 reps each

• Frankenstien Kicks
• Walk Outs
• Knee Grabs
• Quad Stretch
• Hip Stretch
• Heal Touches
• Chest and Shoulder Stretch

2 “12 Minute AMRAPS” – AS MANY REPS AS POSSIBLE in the 12 Minute Time

Format: Shoot to complete 60 reps (max) of each exercise in each AMRAP within 12 minutes. Or as close to it as possible.
Choose to break up in any way that you desire.
Example: 6 rounds of 10 reps each. (recommended) or 2 rounds of 30 reps each move

Amrap 1. 12 Minutes
• 60 Air Squats
• 60 Elbow to Knee (right and left = 1 rep)
• 60 Leg Raises   or   Shin Grabs
• 60 Sprinter Lunges
• 60 Wide Squat Jack

Amrap 2. 12 Minutes

• 60 Glute Bridges (no band same form) or Banded Glute Bridges
• 60 Tricep Lowers or Tricep Push Ups
• 60 Jumping Jacks
• 60 Mt. Climbers (right and left = 1 rep)
• 60 Bicycles (right/left = 1)

 Finisher:
30 seconds on/10 seconds off x 4 rounds

• High Knees
• Butt Kicks
• Standing Core Twist