Ready for DAY 4?
Click here to smash Day 1
Click here to smash Day 2
Click here to smash Day 3
Complete the number of reps for all exercises listed. As with the previous days, you can go through this once and use this as your workout for the day, repeat 2 or more times, or even use this as a burnout at the end of your current workout session if you want the added challenge!
You have a few options in terms of how you can do this challenge.
1) You can either set your stopwatch to see how long it takes you to finish one round or more, OR
2) You can set your timers for 30 minutes and complete an AMRAP workout (as many reps as possible).
I personally do the AMRAP more frequently. You will go through all the reps of all the exercises with great form, and then the next time you complete the workout, you can use that first time as a benchmark of your progress. In terms of reference, when I completed this, it took me 16 minutes to go through it one time and I took a few seconds rest here and there. Do NOT rush through the moves quicker than you are capable of. You will be cheating yourself most of all.
These are all bodyweight moves. If you want to challenge yourself even more, add weight were applicable, or even wear your weighted vest if you have one! I own a 12 lb weighted vest and will wear it for these types of workouts.
I give you a demo of each of the moves below in the video!
ROCK THE REPS BODYWEIGHT CIRCUIT#4
200 Skip Rope or High Knees (on each leg)
100 Mt. Climbers (on each leg)
90 Power Jump Squats
80 Low Jacks
70 High Plank Hold Leg Raises
60 Bicycle Crunches
50 Jack Legs in Low Plank Hold
40 Push Up + Jump Out + Push Up
30 Jump Lunges
20 Knee Up with Opposite Front Kick (20 reps each side)
10 Squat Launcher Tuck Jumps
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