Burnout | Ginny #05
Burnout
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5m 18s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
7 MINUTE AMRAP:
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 7 minutes
-Set "Rest Interval" to 2 minutes
-Set "Number of Sets" to 1
-All other metrics can be set to zero
For 14 minute AMRAP: set exercise interval to 14 minutes and rest interval to 0 minutes
For X factor: set exercise interval to 1 minute (for V up), rest interval to 30 seconds (for forearm plank) and number of sets to 3
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WARM-UP:
3 rounds: 10 air squats, 10 high plank knee to elbow, 5 push ups
WORKOUT:
7 minute AMRAP + 14 minute AMRAP (AMRAP = as many rounds as possible)
7 minute AMRAP:
7 Thrusters
7 Push-ups
14 Mountain Climbers (7 each side)
2 minute rest, then:
14 minute AMRAP:
14 Split Stance Squat Jump
14 Plank Row
14 Deadlift
X FACTOR:
3 rounds: 1 minute single leg V up + 30 seconds forearm plank with hip tap
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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-Click the settings icon (lower right hand corner)
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-Click the settings icon (lower right hand corner)
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