For this weeks DIY workout you will need a sturdy bench or step between 12 & 18 inches tall and your BOD. That's IT... but I think it will be enough!
This is a 15:00 AMRAP (as many rounds as possible). The score will be the number of rounds you complete in 15 minutes. Please post your scores to facebook or in the comments here so that we can keep track of your progress!
15 BENCH DIPS
10 BURPEE/BENCH JUMPS
15 PIKE PUSHUPS
10 SWITCH LUNGES (R/L=1)
This is a 15:00 AMRAP (as many rounds as possible). The score will be the number of rounds you complete in 15 minutes. Please post your scores to facebook or in the comments here so that we can keep track of your progress!
15 BENCH DIPS
10 BURPEE/BENCH JUMPS
15 PIKE PUSHUPS
10 SWITCH LUNGES (R/L=1)
15 BENCH DIPS:
Keep the shoulders pressed down. Dip down low getting a nice bend in the elbows and then fully extend your arms at the top of the dip. Moving the feet in closer to the bench is an easier modification for the dips.
Keep the shoulders pressed down. Dip down low getting a nice bend in the elbows and then fully extend your arms at the top of the dip. Moving the feet in closer to the bench is an easier modification for the dips.
10 BURPEE/BENCH JUMPS:
Place your hands on the ground and jump your body all the way back and down to the ground. Hop the feet back to your hands and pop up. Jump up to the bench then hop down and repeat. An easier modification will be hopping back to a plank position instead of going down to the ground.
Place your hands on the ground and jump your body all the way back and down to the ground. Hop the feet back to your hands and pop up. Jump up to the bench then hop down and repeat. An easier modification will be hopping back to a plank position instead of going down to the ground.
15 PIKE PUSHUPS:
Feet on top of the bench in a modified handstand position. Lower your head down toward the ground and then push back up to the starting position. As a modification you can keep your feet on the ground instead of on the bench.
Feet on top of the bench in a modified handstand position. Lower your head down toward the ground and then push back up to the starting position. As a modification you can keep your feet on the ground instead of on the bench.
10 SWITCH LUNGES (R/L=1)
You will do a lunge on each side to equal on rep. Get into a deep lunge then jump up vertically and switch to the other side lunge. Repeat. As a modification you can do step back lunges. However, I really encourage you to push yourself here and try for as many plyometric lunges as possible! They aren't easy as you can see on my face. LOL!
You will do a lunge on each side to equal on rep. Get into a deep lunge then jump up vertically and switch to the other side lunge. Repeat. As a modification you can do step back lunges. However, I really encourage you to push yourself here and try for as many plyometric lunges as possible! They aren't easy as you can see on my face. LOL!