Functional Body Weight Week 3

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Week 3 – Day 1

Tabata: 20s of work then 10s of rest

(4 rounds at each movement)

1) Speed Skaters

2) Burpees

3) Situps

4) Air Squats

5) Superman Pose (reps)

 

Week 3 – Day 2

14 Minute AMRAP

(As Many Rounds/Reps as Possible)

1) 14 Cossack Squats (7 per leg)

2) 14 Uneven push ups (one hand on a med ball, stack of books, etc.)

3) 14 Scissor Kicks (ab move)

4) 14 Side Plank Thread the Needle

5) 14 High Knee (sprinting in place pull the knee up high)

 

Week 3-Day 3

AMRAP: 1 min at #1 / 30s rest / 1 min at #2 (2 rounds of each group)

1) Step Ups

2) 6″ Hold (abs)

1) Push Ups w/ reach*

*(top of PU twist and reach towards the ceiling with 1 arm)

2) Lunges

1) Windshield Wipers (abs)

2) Mountain Climbers

 

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