Full Body Strong and Sweaty AMRAP Workout! | Breakthrough – Day 6

Welcome to your full body AMRAP strength and cardio workout! This workout is going to help you get stronger by using compound exercises for your upper and lower body muscles and we will also boost our metabolism with cardio intervals throughout the workout. This workout is perfect for all fitness levels and you only need a couple sets of dumbbells.

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In today’s workout we will work for 4 minutes and complete 10 reps of two exercises for as many rounds as possible in our 4 minute work period. Each circuit will target your upper and lower body muscles and also aim to get your heart rate up! The training variables we are aiming for this month are strength and improving your conditioning so make sure you’re grabbing weights in the 75%-85% of your max weights range and push yourself to increase the intensity when you are performing a cardio exercise. The cardio exercises can be done on the ground for a low impact modification if you need that but try to push yourself however you perform these exercises. You’ll get the most out of the workout by pushing yourself to your highest intensity in our working periods and breathing in your rests to be able to execute the next set Grab your water and be ready to get your heart rate up as we tone up with this bodyweight cardio workout!

The Exercises:
1.    Squat tap and press
2.         Lateral hops
3.         RDL and Lunge
4.         High Knees
5.         Curtsy Lunge to Lateral Raise
6.         Lateral Agility
7.        Reverse Lunge and Press
8.        Lateral Slides
9.        Kneeling Rows
10.      Sit Ups
11.      Tricep Extensions
12.      Jump rope
13.      Hammer Curls
14.      Butt Kicks
15.      Plank Crunch
16.      Sumo RDL

Workout Breakdown:
0:00 – Intro
0:45 – Warm Up
3:45 – Squat and Press + Lateral Hops
8:45 – Deadlift and Lunge + High Knees
13:45 – Curtsy Lunge to Lateral Raise + Lateral Agility
18:45- Reverse Lunge and Press + Lateral Slides
23:45 – Kneeling Row + Sit Ups
28:45 – Tricep Extensions + Jump rope
33:45 – Hammer Curls + Butt Kicks
38:45 – Plank Crunch + Burpees
43:45 – Cool Down

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