Burnout | Sasha #03
Burnout
•
5m 15s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 9 minutes
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 1
-All other metrics can be set to zero
*take a break after each round to review your next exercises. When you're ready for the next round, restart the timer
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WARM-UP:
3 rounds: 10 push ups, 5 burpees, 10 air squats
WORKOUT:
(9 minute AMRAPs, 1 time through)
1. 9 minute AMRAP:
30 push-up tuck
30 one-legged glute lift (15 right, 15 left)
30 burpees
2. 9 minute AMRAP:
20 pistol squats (10 right, 10 left)
30 grasshoppers
20 jump squats
3. 9 minute AMRAP:
60 bicycle twist
30 forearm plank hip taps
20 skater burpees
X FACTOR:
1 minute of each movement from the workout:
push up tuck
alternating one-legged glute lift
burpees
alternating pistol squat
grasshoppers
jump squats
bicycle twist
forearm plank hip taps
skater burpees
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)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 1 minute
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SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 1 minute
-Set "Rest Interval" to 0 seconds
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SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 1 minute (this will be your first minute of strength)
-Set "Exercise Interval" to 20 seconds
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