strong sportswoman standing in plank positionConditioning

HIIT – 22.11.20

strong sportswoman standing in plank position
Photo by Polina Tankilevitch on Pexels.com

High Intensity Routine

Warm up – 4 Rounds

5 Squats
5 Push ups
5 Sit ups

Workout –

AMRAP –

7 db Thrusters
10 Hand Release Push ups
15 Plank Jacks

How to AMRAP

AMRAP stands for As Many Rounds As Possible. Complete the given number of reps for each exercise for as many rounds as humanly possible in the given time. Once the timer starts you stop moving only when the timer stops.


Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Plank Jacks > :20 sec Plank Hold

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 7 mins AMRAP
Intermediate – 12 minis AMRAP
Advance – 15 mins AMRAP

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