FULL BODY – MOVEMENT
WORKOUT
MOVEMENT CIRCUIT – 30 MIN AMRAP
Complete all exercises in the circuit, with no rest between exercises. Complete as many rounds as possible (AMRAP) in 30 minutes. Rest as little as possible.
- Jump Rope x 50 rev
- Band Tricep Pushdown x 10
- Band Lat Pull Downs x 10
- Squat Slams x 5
- Standing Band Press x 10
- Band Low Row x 10
- Band RDL x 10
CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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