Conditioning

HIIT – 17.01.21

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High Intensity Routine

**Click on the exercise names for a video demo.

Warm up –

100 Single unders, then

3 Rounds –

10 Lunge Walk
5 Push ups

**Practice Wall Walks 2-3 rounds of 3-5 reps

Workout –

As Many Rounds As Possible-

16 Plyo Lunges
10 Pike Push ups
50 Single Unders

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

Plyo Lunges > Alternating Lunges > Jump Squats
Pike Push ups > Modified Pike Push ups from Box > Dumbbell Shoulder Press

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 min AMRAP 
Intermediate – 12 min AMRAP
Advance – 15 min AMRAP

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