6 Rounds:
Bodyweight:
- 1:00 AMRAP
- 50 Double Unders/:30 Cardio
- Plank Hold Remainder of Time
- :30 Rest
- 1:00 AMRAP
- 20 Good Mornings
- Flutter Kicks in Remainder of Time
Weighted:
- 1:00 AMRAP
- 50 Double Unders/:30 Cardio
- Plank Hold Remainder of Time
- :30 Rest
- 1:00 AMRAP
- 20 KB Swings
- Flutter Kicks in Remainder of Time
Today’s workout is an interval piece where you will have 1:00 to perform a set bit of work before finishing with a core movement for the remainder of the minute. The work should take between :20-:40 to complete so you have time to perform some work on the core movement before resting for :30 between intervals.
The cardio portion of the workout can be scaled to anything that keeps you moving for about :30. That could be jumps, no push up burpees, jumping jacks, biking etc.
The plank hold can be performed from the forearms or palms and can also be scaled back down to your knees if needed.
The kettlebell swings could be modified to a deadlift or a good morning depending on coordination and equipment access.
The flutter kicks could be modified by bending the knees to shorten your lever.
The plank hold can be performed from the forearms or palms and can also be scaled back down to your knees if needed.
The kettlebell swings could be modified to a deadlift or a good morning depending on coordination and equipment access.
The flutter kicks could be modified by bending the knees to shorten your lever.
This workout can be made harder by using more weight for the kettlebell swings or eliminating some of the rest if you want a longer work period.
Fitness Schedule
Yoga Schedule
Social Schedule
Helpful links:
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
All 4PM Public Fitness classes can be accessed here!