BODY WEIGHT SESSION 3
Okay! So this session is going to be an AMRAP programmed session? What does the AMRAP acronym mean... "As many reps as possible." So I will give you a time frame for an exercise and you will see how many reps you can do each set. Why does a coach enjoy this formatting, because it allows each individual to push their individual limits across the board. Why don't clients enjoy it during the session, because it can be super tough. But you guys love tough stuff so this is just for you! You've had a few sessions to get yourselves prepared now. Also, I want you to write down how many reps you managed to achieve each and every set. So, you will have a page on your google sheets document to record it down for me to see and you to have a record.
BODYWEIGHT SQUATS
Reps: As many reps as possible
Time limit: 90 seconds
Number of sets: 5
Rest in between each set: 45 seconds
Note: Make sure you get nice deep squats, keep your chest up, eyes up and your weight through your heels. Don't cheat!
PUSHUPS
Reps: As many reps as possible
Time limit: 45 seconds
Number of sets: 5
Rest in between each set: 45 seconds
Note: Make sure you are doing the best possible for you can manage. It is not a competition against anyone else other than yourself, so don't cheat, do your best and enjoy!
ALTERNATING LUNGES
Reps: As many reps as possible
Time limit: 90 seconds
Number of sets: 5
Rest in between each set: 45 seconds
Note: Make sure every lunge finishes in the 90 degrees final position each and every rep. Also make sure you come back to two feet in between each rep.
FRONT PLANK
Reps: As long as possible
Number of sets: 5
Rest in between each set: 30 seconds between sets
Note: So this is just like an AMRAP but instead is a ALAP, meaning as long as possible! See how long you can hold your plank each set, time it and record down the time on your sheet for each set!
LYING LEG RAISES
Reps: As many reps as possible
Time limit: 60 seconds
Number of sets: 5
Rest in between each set: 30 seconds
Note: Make sure you keep the control and your abdominals locked in throughout the set so you don't experience lower back discomfort. Form/technique is key as always!
BURPEES
Reps: As many reps as possible
Time limit: 60 seconds
Number of sets: 5
Rest in between each set: 60 seconds
Note: Now here is the toughest challenge for the session! How many burpees can you do in a minute, and how will your score look for each of the 5 sets. Only one minute rest in between each set, don't cheat!
MOUNTAIN CLIMBERS
Reps: As many reps as possible
Time limit: 60 seconds
Number of sets: 5
Rest in between each set: 30 seconds
Note: Okay, so this is the finisher! What ever you had left in the tank after everything above, now is your chance to finish it off. The reps will be quick so have your counting strategy ready. Lets get it!!!