Burnout | Ginny #17
Burnout
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5m 57s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
AMRAP round 1 (Three 10 minute AMRAPS):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 10 minutes
-Set "Rest Interval" to 30 seconds
-Set "Number of Sets" to 3
-Set "Number of Cycles" to 1
-everything else can be set to zero
To set up for AMRAP round 2 (three 5 minute AMRAPS):
change exercise interval to 5 minutes and leave everything else the same.
For X factor:
change exercise interval to 30 seconds, rest interval to 5 seconds, and number of sets to 10
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WARM-UP:
3 rounds: 10 jumping jacks, 10 air squats, 10 high plank knee to elbow
WORKOUT:
(2 rounds of AMRAPS (as many reps as possible) - 10 minutes, then 5 minutes)
1. 10 minute AMRAP:
10 overhead squat
10 dumbbell snatch (each arm)
10 plank with double knee tap
2. 10 minute AMRAP:
20 star jumps
20 push-ups
20 squats
3. 10 minute AMRAP:
30 high knees
30 glute bridge lift
30 low squat pulse
THEN: repeat the above at 5 minutes each
X FACTOR:
(5 rounds, 30 seconds on, 10 seconds off)
Forearm plank with tap
Fence hoppers
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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-Click the settings icon (lower right hand corner)
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