home workout · home workout 12 min amrap 12 min amrap tabata 8x(20/10) 60 sec cardio (run, jumping...

HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP FOR TIME

60 sec cardio (run, jumping

jacks, squat jumps, burpees,

mountain climbers, stairs)




30-25-20-15-10-5 reps

10 High Plank Shoulder Taps 15 Good Mornings Jumping Jacks

10 Each Single Leg Calf Raises 15 Air Deadlifts Air Squats

10 Each Single Arm Tricep Ext 15 Each Single Leg RDL Skater Jumps Each Leg

10 Second Lateral Can Hold 15 Can Bicep Curls Butterfly Situp

10 Lying Leg Raises Chair Dips

SINGLE ARM TRICEP GOOD MORNINGS SKATER JUMPS

LATERAL HOLD SINGLE LEG RDL BUTTERFLY SITUP

HOME WORKOUT

13 MIN AMRAP 10 MIN AMRAP 4 MIN EMOM x3

25 High Knees 30 Weighted Jumping Jacks Minute 1: Lunges

5 Squat Jumps 20 Squats (Home Item) Minute 2: Chair Dips

5 Each Lateral Lunges 20 Deadlifts (Home Item) Minute 3: Knee Tucks

10 Incline or Decline Pushups 5 Each Side Single Arm Thruster Minute 4: Reverse Fly

10 Each Side Plank Hip Dips 20 Butt Kicks Perform each exercise for 1 min

5 Burpees or Half Burpees ***Home Item for SA Thruster Do 3 Rounds

LATERAL LUNGE WEIGHTED JACK

SIDE PLANK HIP DIP SA THRUSTER

KNEE TUCKS

REVERSE FLY

HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP 3 MIN EMOM x3

60 Seconds Cardio (run, jumping






Perform Each for 1 Min

14 Each Single Leg RDL 30 Seconds Each Grip Carry Minute 1: Squat Jump or Squat

14 Air Squats 20 Seconds Superman Hold Minute 2: JJ or Steam Engines

28 Quick Jumps (like jump rope) 8 Inchworms + Optional Pushup Minute 3: Run/Jog/Walk

14 Shoulder Press 8 Each Leg Reverse Lunges Minute 4: Rest

***Grip Carry use book(s)

SINGLE LEG RDL GRIP CARRY SQUAT JUMP

SHOULDER PRESS INCHWORMS STEAM ENGINES

HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP FOR TIME







30-25-20-15-10-5 reps

8 Inchworms to High Plank 10 Each Leg Elev Glute Bridge Plank Jacks

8 Squat Plus Knee Raise 10 Steps Hamstring Death March Quick Jumps (like jump rope)

8 Second Low Squat Hold 20 Bent Over Rows (cans or

broom) Home Item Push Out (chest)

16 Overhead Triceps Extension 20 Second Superman Hold Home Item Push Up (Shoulders)

16 Slow Crunches Home Item Row (Back)

INCHWORMS ELEVATED GLUTE PLANK JACKS

SQUAT HOLD DEATH MARCH PUSH OUT

HOME WORKOUT

14 MIN AMRAP 10 MIN AMRAP 4 MIN CORE/CHEST

2 min Cardio (run, jumping



***10,8,6,4,2 reps for all 15 Seconds High Plank

8 Incline Pushups Bird Dog (each side) 5 Pushups

8 Each Split Squat Single Leg Sit to Stand (each) 10 Supermans

8 Glute Bridge Air Squat 4 Pushups

16 Russian Twists Burpee or Double Jumping Jacks 15 Seconds Low Plank (elbows)

**Split Squat stay in split stance Chair Dips 3 Pushups

INCLINE PUSHUP BIRD DOG

GLUTE BRIDGE SIT TO STAND

HIGH PLANK

SUPERMANS

HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP




5 Burpee, 15 JJ, or 30 High Knee 30 Mountain Climbers Fast

20 T Raises 10 Ground to Overhead 30 Quick Jumps (like jump rope)

20 Supermans 10 Book Row 15 Ea Rear Foot Elev. Split Squat

20 JJ or Steam Engines 10 Backpack Squats 30 Broom Deadlifts

20 Straight Arm Twist 10 Each Backpack Lunges 15 Laundry Detergent KB Swings

***GTO Any House Item

T RAISES GROUND TO OH RFE Split Squat

STRAIGHT ARM TWIST BOOK ROW DETERGENT SWINGS

HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP







20 Lateral Hops Side to Side

12 Ground to Overhead 5 Book Rows or Can Rows 10 Each Leg Step Ups

10 Overhead Lunge 5 Pushups 10 Squat Jumps

8 Half Burpees (only down to

high plank) 5 Situps or 10 Crunches 10 Each Reverse Lunges

5 Burpees or 5 Air Squats 10 Quick Jumps

10 Second Squat Hold

GROUND TO OVERHEAD BOOK ROW STEP UPS

OVERHEAD LUNGE AIR SQUAT SQUAT JUMPS

HOME WORKOUT

14 MIN AMRAP 10 MIN AMRAP FOR TIME




30 Seconds High Knees 10,9,8,7,6,5,4,3,2,1

3-6-9-12 reps and so on… 30 Seconds Lunges Can Clean/Squat/Press

Hammer Curl 7 Each Single Arm Deadlift Jumping Jacks

Box Jump or Squat Jump 5 Each Single Arm Detergent Swing Lunges or Lunge Jumps

Skater Jumps 3 Each Single Arm Press

***Use same item for 3 lifts

HAMMER CURL SINGLE ARM DEADLIFT

SKATER JUMPS SINGLE ARM SWING

CLEAN/SQUAT/PRESS

LUNGE JUMPS

HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10)




25 Jumping Jacks Butt Kicks

6 Each Side Single Item Squat 15 Air Squats Side Plank Right

6 Arms Extended Home Item Situp 8 Each Lateral Lunges Lateral Hops Side to Side

12 Broom Rows 8 Each Step Ups Side Plank Left

6 Pushups 8 Chair Dips ***20 Sec on/10 Sec off

20 Seconds High Plank Hold Do 8 rounds (twice through ea)

SINGLE ITEM SQUAT LATERAL LUNGES BUTT KICKS

HOME ITEM SITUP CHAIR DIPS SIDE PLANK

HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x)







Each Station 60 sec

14 Detergent Side Bends 10 Air Squats 30 Sec Rest in between each

station

14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters

14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups

14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank

Station 4: Jumping Jacks

SIDE BENDS DEADLIFTS THRUSTERS

SINGLE ARM ROW GOOD MORNINGS LOW PLANK

HOME WORKOUT

14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP




30 Seconds Quick Jumps 12 High Plank Shoulder Taps

5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps

5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees

5 Squat Jumps 10 Chair Dips

10 Detergent Swings 10 T Raises

PUSHUP DOWN DOG COSSACK SQUAT

DETERGENT SWINGS T RAISES

HIGH PLANK TAPS

BURPEES

HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10)




25 Jumping Jacks Flutters

8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles

8 each step ups w/knee drive 15 Broom Shoulder Press Crunches

8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps

8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off

Do 8 rounds (twice through ea)

DEADLIFT BROOM ROW FLUTTERS

SINGLE LEG RDL PUSHUPS HEEL TAPS

home workout · home workout 12 min amrap 12 min amrap tabata 8x(20/10) 60 sec cardio (run, jumping...

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