| How To Perform The Workouts |
| Each workout is an AMRAP structure, where you strive to complete As Many Reps As Possible of the circuit described. Go through the circuit continuously for the 'work' time described. Rest for the allotted time. Start the next round where you left off. Example: In Workout 1 (Beginner Level) you complete 12 Dumbbell Squats, 8 Push Press, 24 High Knee Walk-In-Place, 12 Dumbbell Squats and 3 Push Press in the first 90 second work period. You rest for 1 minute, then start the next round with 5 Push Press, and so on. |
| Workout 1 |
| Complete as many rounds and reps as possible of: - 12 Dumbbell Squats - 8 Push Press - 24 High Knee Walk-In-Place Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 2 |
| Complete as many rounds and reps as possible of: - 12 Bent Over Rows - 12 Renegade Rows - 8 Alternating Bicep Curls Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 3 |
| Complete as many rounds and reps as possible of: - 8 Ground To Overhead - 8 Dumbbell Press Ups - 8 Alternating Knees To Elbow Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 4 |
| Complete as many rounds and reps as possible of: - 12 Front Squats - 8 Alternating Press - 24 High Knee Walk-In-Place Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 5 |
| Complete as many rounds and reps as possible of: - 16 Alternating Bent Over Rows - 12 Renegade Rows - 8 Alternating Bicep Curls Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
| Workout 6 |
| Complete as many rounds and reps as possible of: - 12 Ground To Overhead - 8 Dumbbell Press Ups - 12 Knee To Opposite Elbow Beginner - 3x 90s work/1 min rest Intermediate - 2x 3 mins work/1 min rest Advanced - 1x 7 mins work (no rest) |
Recommended weights - Female 2x 5kg / Male 2x 10kg