week one
FRIDAY
WARM-UP
Active Metabolic Assessment warm up, or 10 minutes of full body cardio. Start easy, increase speed every 2 minutes.
WORKOUT
Bring a notebook with you to today’s workout. You’ll be completing an assessment workout today, 4 weeks from now, and the last week of the 60-Day. The workout will be the same each time, as the goal is to assess how you’re improving. This is a great way to track your strength and endurance as you progress through the program.
AMRAP: As many reps as possible
1.
bodyweight squat
2 sets, AMRAP in 30 sec
rest 60 sec
2.
lunge
Complete AMRAP in 30 sec for left leg first. Rest 30 seconds
Complete AMRAP in 30 sec for right leg.
Rest 60 seconds. Repeat.
3.
glute kickback
Complete AMRAP in 30 sec for left leg first. Rest 30 seconds
Complete AMRAP in 30 sec for right leg.
Rest 60 seconds. Repeat.
4.
dumbbell bench press
2 sets, AMRAP in 30 sec
rest 60 sec
5.
ez bar bicep curl
2 sets, AMRAP in 30 sec
rest 60 sec
6.
plank
2 sets, hold to failure
rest 60 sec
7.
treadmill
run as far as you can in 10 minutes.
check in along the way