Week #8 Workout

Cardio

Cardio 1

24 min:

run 2 min

walk 1 min

COMPLETED

Cardio 2

Warm-up:

jog 4 min

walk 1 min

20 min:

10 squat jumps

run 30 sec

walk 1 min

COMPLETED

Cardio 3

Warm-up:

jog 4 min

walk 1 min

15 min:

sprint 30 sec

walk 30 sec

COMPLETED

Upper Body

6 min AMRAP:

15 dumbbell squat curls and presses

30 plank shoulder taps (15 each side)

16 dumbbell press (8 each side)

8 inchworm + push-up with elbows in

Rest 1 min

6 min AMRAP:

15 decline push-ups

15 full burpees

15 reverse flies

15 slam balls

Rest 1 min

Repeat

COMPLETED

Lower Body

Butt kickers + arms up 1 min

Yogi squat 30 sec

Jumping jacks 1 min

Yogi squat 30 sec

High knees 1 min

Yogi squat 30 sec

Repeat

15 min AMRAP:

10 full burpees

10 reverse lunge + knee hop (5 each side)

10 sumo squat jumps with 2 sec hold at the bottom

COMPLETED

Abs

6 min AMRAP:

15 roll back to stand

15 plank in/outs + snap jumps

15 tuck jumps

Rest 1 min

6 min AMRAP:

15 right-side sit-ups

15 left-side sit-ups

15 straight-leg raise + hip lift

Rest 1 min

Repeat

COMPLETED

Long Circuit

100 jump ropes

90 air squats

80 lunges (40 each side)

70 butterfly sit-ups

60 push-ups with elbows in

50 step-ups (25 each side)

40 mason twists (20 each side)

30 dumbbell push press

20 burpees

10 broad jumps

20 burpees

30 dumbbell push presses

40 mason twists (20 each side)

50 step-ups (25 each side)

60 push-ups with elbows in

70 butterfly sit-ups

80 lunges (40 each side)

90 air squats

100 jump ropes

COMPLETED