Happy Monday!! I hope you all had a wonderful weekend! I know it’s not technically winter yet, but our weather is giving me definite “WINTER VIBES” !! Time to get in the gym and get warmed up 🙂 Here are a couple of new workouts to get you moving!
First thing: AMRAP stands for “AS MANY REPS AS POSSIBLE”
**In the first WOD (workout of the day) you have 15 minutes to complete as many reps as possible, so start with your burpees and continue till you finish your lunges then start back at the top & keep going for the full 15 minutes.
A TABATA is “20 seconds of work and then 10 seconds of rest”
**Start with your sit ups for 20 seconds, then rest 10 seconds, then the next 20 seconds, you’ll be doing push ups, then rest 10 seconds. Continue for 4 minutes.
It’s important to remember that with your workouts, everything is adaptable. When I first started, there were many movements I simply could not do, so my trainer modified the movements for my ability. Often, I would look at the workout on the board and think to myself, “there’s no way I can do that” but all the movements can be scaled to allow you to do the work & benefit from it! Over time you’ll start to have more range of motion, build your strength & stability- until one day, you’re doing things you never thought possible. Each of us are unique in our situations & abilities, but we can always work on improving, whatever that may look like! For these workouts you can click on each of the movements to see an example, if you’d like some ideas on modifications, leave me a note here on the post & I’ll be happy to share some with you! Remember to always check with your doctor before starting any new exercise program!!
15 Minute AMRAP
(as many reps as possible)
5 Burpees
10 Squats
20 Calorie Row (If you don’t have a rower, you can sub 90 sec. on treadmill or 60 sec. jump rope)
40 Lunges (total)
4 Minute Tabata
8 rounds: 20 seconds work/10 seconds rest
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