Total Body

20 Minute AMRAP
EQUIPMENT: Dumbbells
Circuit 1:

1. DB ground to over head press x 10
2. DB Russian Twists x 20
3. DB 1 arm row x 10/10
4. Push-ups shoulder tap x 20
5. Lunge to 1 leg shoulder press x10/10
6. Skaters x 20
7. Burpee lunge jumps x 10
8. Bicycle abs x 20

Body Weight Week!
20 Minute Circuit (perform as many rounds as you can in 20 mins)
EQUIPMENT: Your body
Circuit 1:

1. Sprinter jumps x 10/10
2. Push-up rotations x 10
3. Squat thrust lateral hops x 10
4. T-pose reverse fly’s x 10/10
5. Crab crunch toe touch x 10/10
6. Plank jumps x 10
7. Skaters to forward/backward hops x 10
8. 5yd lateral sprints x 10

Circuit: 20 min AMRAP
SPEED AND STRENGTH

1. DB Squat curl and press X 10
2. Lateral quick steps x 20
3. DB lunge to Row x 10/10
4. Figure 8 quick feet x 20
5. DB push up to Bicep curl x 10
6. Skaters x 20

20 Min AMRAP

1. DB Chest press x 10
2. DB single arm row x 10/10
3. DB step up x 10/10
4. DB squat to press x 10
5. DB chops 10/10

20 Minute AMRAP

1. Step ups x 20
2. Single leg drive x 10/10
3. 90 degree box jump x 5/5
4. Decline push-ups x 20
5. Plank jumps x 10/10
6. Box bound jumps x 5