Conditioning

HIIT – 05.01.21

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High Intensity Routine

Warm up – 3 Rounds

10 Bear Crawl
10 Lunge Walks

Workout –

As Many Rounds As Possible-

10 Pull ups / 20 Russian Swings (Use dumbbell instead) @12kg/16kg
10 Dumbbell Thrusters @5kg/10kg
15 Sit ups

**Learn and practice a good working mechanics of Russian Swings before starting the workout. Spend at least 10 mins to practice, if this is the first time you will be doing this exercise.

**@5kg/10kg means, recommended weight for this exercise for women is 5kg and for men is 10kg. Select appropriate weight according to your strength.

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.


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 mins AMRAP
Advance – 15 mins AMRAP

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