Fitness Happens in 3's
A 10 minute full-body sprint followed by a core challenge
Team! This is a short workout at high intensity that will leave you breathless! This is a sprint - so don't think about it - just do it! ...and enjoy the little core stinger at the end! Cheers! -Carla
Warm Up
AMRAP 5 min (As many rounds as possible in 5 minutes)
10 air squats
5 up-downs
Movement Practice
Take 5-10 minutes to test out your dumbbell thruster weight for the workout. Weight should be moderate where you are able to do 10 repetitions unbroken with reps 7-10 becoming challenging.
Workout
AMRAP 10:00 (As many rounds as possible in 10 minutes)
3 dumbbell thrusters
10 Up-downs
6 dumbbell thrusters
10 Up downs
9 dumbbell thrusters…..
… and so on for as many rounds as you can in 10 min.
Score: Total repetitions.
Core Accessory
TABATA 20 seconds work/10 seconds rest x 8 min (2 rounds of each of the 4 movements)
How To: Perform the hollow hold for 20 seconds, rest for 10 seconds, then perform the left side plank for 20 seconds and rest 10 seconds, then perform the superman hold for 20 seconds and rest 10 seconds, and continue on with each movement in sequence until you have completed 2 rounds of all the movements.
Left side plank
Right side plank
Cool-Down
15-minute post-workout deep stretch