TENacious AMRAP

Tomorrow is Amanda’s 2nd 29th birthday, so it’s a cause for celebration!

We want her to be able to fully participate in any celebratory activities tomorrow, so we’re restructuring today’s workout a bit. We don’t want to repeat last week’s killer, return to gym from the holidays, workout of death that left us all sore for days afterwards and thinking twice about taking the stairs. See here for that workout if you’re looking for an intense burn. With that in mind, I made today’s workout a bit more focused on cardio in hopes that our muscles will recover faster.

AMRAP is the name of the game today. Perform each move below 10 times (… we’re TENacious, get it?) and then keep track of how many times you repeat the entire circuit during the 25 minutes. The only pieces of equipment that you are going to need are 5lb dumbbell, 5lb medicine ball and a step or a chair with a height that is a few inches below your knees.

Warm Up

  • 5 minutes of cardio. Hit the treadmill, bike, stairmaster or elliptical

Workout
Repeat as many rounds as possible in 25 minutes

  • Box Jumps.
    x 10. Land softly on the balls of your feet. A good tip to keep in mind is to try to not make much noise landing. Also, be sure to stand up completely at the top.
  • Split Lunges.
    x 10. 5 each side for a total of 10. Place your back foot in the center of the step/chair.
  • Tricep Dips.
    x 10. Place your hands on the step and your legs out in front of you. When you dip down, try to keep your legs straight and your elbows in near your torso.
  • Weight Slides.
    x 10. In plank, place the 5lb dumbbell on the floor to the side of you just past your left hand. With your right hand, grab the weight and slide it to just past your right hand. Try to keep your shoulders square and not rotate your body. Let go of the weight and return to plank. Drop down to your elbows, right first then left, and then come back up to plank. Grab the weight with your left hand now and slide it to the left. Repeat 5 times on each side for a total of 10 slides.
  • Reverse Burpees
    x 10. See video below for demonstration
  • Sumo Squats
    x 10.

Enjoy!

kara.

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