We always warm up with a little over a. 5 mile jog, then:
Workout 1:
40 weighted walking lunges
15 push ups
30 sit ups
40 walking lunges
12 push ups
24 sit ups
40 walking lunges
9 push ups
18 sit ups
Workout 2:
20 min AMRAP (as many rounds as possible) of
5 pullups
10 chairdips
15 back extensions on physio ball
20 mountain climbers (2 count)
Workout 3:
5 rounds of
10 russian twists (weighted and 2 count)
1 minute wall sit
10 dumbbell swings
1 minute plank
