This week we’re getting strong for Summer with the Strong for Summer 5 day Workout Challenge. Today is workout #5!
You’re almost there you guys!
We’re going to end this challenge week with a BANG and mix things up a bit. Today, instead of our regular interval workout, we’re going to be doing one of my favorite types of workouts ever—an AMRAP workout.
Watch today’s short video or take a look at the instructions below to take part:
Today’s Exercise Focus: Burpees
Before we get into the workout, we’re going to first take a look at the exercise focus of the day: burpees.
Burpees are an awesome plyometric exercise that work your entire body, boost endurance, and burn a ton of calories. We’re going to be doing 3 different variations: regular burpees , burpee tuck jumps , and burpee lateral jumps .
With each variation, you can either do a full push up at the bottom, do chest to floor burpees, or simply land in a plank.
To do a regular burpee, first get into a squat position, then put your hands on the floor in front of you. Kick your feet back quickly and land so that your chest hits the floor, then bow your chest up slightly, then jump your feet back toward your hands and immediately jump up and get some air.
Add a clap at the top of the jump for pizazz!
Burpee tuck jumps
Stand up straight, then drop down and do a burpee then immediately jump up and tuck your knees towards your chest. Land and immediately do another burpee.
Burpee lateral jumps
Stand up straight, then drop down and do a burpee and instead of the jump up, jump as far to you can to one side. Immediately do another burpee then jump back to where you started.
For today’s workout, you won’t need anything but your own body weight. Set a timer to count down from 12 minutes, then do as many rounds as possible in that time of:
20 Walking lunges
10 Burpee tuck jumps
20 Air squats
10 Burpee lateral jumps
10 V ups
Remember to work really, really hard!
You guys are doing awesome—and the week is almost over.
Important Challenge Announcements
Since today is the last official day of the challenge, I have a couple of things to announce:
#1: Don’t forget to take a photo or video of yourself during or after today’s workout and tag #summerstrong on Twitter or Instagram for a chance to win a pack of #noexcuses wristbands and enter in the Strong for Summer 5 Day Workout Challenge raffle!
#2: I’ll be announcing the official winners of today’s challenge on Twitter and Instagramby the end of the day today so don’t forget to follow @12minuteathlete to see if you won.
#3: Since you guys have been so awesome during this week’s challenge, I decided to film a bonus 4-minute core workout you can do after today’s workout or this weekend. So make sure you’re subscribed to the 12 Minute Athlete YouTube channel to get the workout, and feel your abs burn!
Did you do today’s #summerchallenge workout? Tweet It!
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