Intense At Home

No Equipment - Complete 5 rounds working in 40 seconds On 20 seconds off

V-ups
Sandbag Romanian Deadlifts
Sandbag Reverse Lunge (Stay in place) (Hold bag however you see fit. Just try to maintain balance if resting on one shoulder)
Mountain Climbers

# WARM-UP
>Complete as many rounds for quality in 15-minutes
* 30s Jog out 30s and then run back to the start faster
* 20s Hollow Rock + 20s Superman Rocks
* 8 Samson + Instep Lunges
* 6 Push-up + Inchworm steps
* 5 Safety Stop Jumps

## THE GOAL
* Complete all 5 rounds of 40 seconds of work without breaking during the work intervals

## THINGS TO FOCUS ON
* Point your toes to help keep your legs straight during the V-ups. Scale with tuck-ups if v-ups are not sustainable
* Keep your legs straight during the RDLs (a micro-bend in your knees is acceptable if you have any knee pain)
* Press through all 5 toes on your back foot while coming up from the bottom of your lunge
* Keep a straight line from your ankles to your shoulders during the mountain climbers and bring your feet as close to in line with your hands as your mobility will allow

8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats

# STIMULUS
## DESCRIPTION
* Working with all bodyweight movements in this Tabata style workout
* Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
* You’ll complete all 8 rounds at one movement before advancing to the next
* Keep a running count of the rep numbers completed at each station
* You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats
* You final score is total reps accumulated over the workout

## ODD OBJECT ROWS
* Choose a moderate weight here that allows you to move for all 20 seconds each round

## SIT-UPS
* If you have an AbMat, let’s use it
* If you don’t have an AbMat, you can anchor your feet with dumbbells or another weighted object

## PUSH-UPS
* Choose a variation that allows you to complete at least 7 reps within the 20 second windows

# MODFICATIONS
## ODD OBJECT ROWS
* Strict Pull-ups
* Banded Strict Pull-ups
* Ring Rows
* Barbell Bent Over Rows

## PUSH-UPS
* Elevate Hands to Box or Bench
* Knee Push-ups

## RANGE OF MOTION
* As we’re moving quickly through these short rounds, let’s make it a point to nail the range of motion standards
* Rows: Object touches the chest at the top, elbows completely locked at the bottom
* Sit-ups: Back flat on ground in the bottom, shoulders forward of the hips at the top
* Push-ups: Chest to floor and elbows locked out at the top
* Air Squat: Hips below parallel at the bottom and body in a straight line at the top

# TIPS
* Be conservative and consistent on the push-ups - as things start to get real in rounds 3 or 4
* Pick a rep number for the first two rounds that you feel confident repeating for rounds 3-8
* Be more aggressive on the air squat and sit-ups and rows
* Don’t necessarily pick a number - just move quickly for the whole 20 seconds as these stations are easier to get reps on than the push-ups

7 Minute AMRAP (as many reps as possible)

6 Jumping Lunges
5 Air Squats
4 Broad Jumps
16 Push-up Plank Thread the needle

### THE GOAL
* Complete as many rounds and reps as possible in seven minutes

### THINGS TO FOCUS ON
* This is going to be a quick one, so move with intensity!
* Keep your chest up and swing your arms to jump as high as you can while changing legs during the jumping lunges
* Keep your heels planted firmly on the ground during your air squats
* Just like jumping lunges, swing your arms to drive your body forwards as far as possible on the broad jumps
* Keep your ribs tucked in to keep your core tight and in-line while in the plank position

Leave your reps and any comments about the workout below.

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