Focus: As Many Rounds As Possible in the given time.
Exercises: Full Squat [115], Forward Lunge [128], Glute Bridge [164], High Knees [191], Butt Kicks [152], Jumping Jacks [173]
BEGINNER
(Approx. 30 min)
Warm-up: 5 min light cardio.
Workout: 20-minute AMRAP. Perform reps for each exercise, then immediately move to the next. Rest only when needed, then continue the circuit.
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Full Squat [115]: 10 reps
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Forward Lunge [128]: 8 reps per leg
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Glute Bridge [164]: 12 reps
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High Knees [191]: 20 reps (10 each side)
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Butt Kicks [152]: 20 reps (10 each side)
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Jumping Jacks [173]: 15 reps
Cool-down: 5 min stretching.
MEDIUM
(Approx. 40 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: 30-minute AMRAP.
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Full Squat [115]: 15 reps
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Forward Lunge [128]: 10 reps per leg
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Glute Bridge [164]: 15 reps
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High Knees [191]: 30 reps (15 each side)
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Butt Kicks [152]: 30 reps (15 each side)
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Jumping Jacks [173]: 20 reps
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 50 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: 40-minute AMRAP.
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Full Squat [115]: 20 reps
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Forward Lunge [128]: 12 reps per leg
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Glute Bridge [164]: 20 reps
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High Knees [191]: 40 reps (20 each side)
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Butt Kicks [152]: 40 reps (20 each side)
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Jumping Jacks [173]: 25 reps
Cool-down: 10 min stretching.
Cool-down: 10 min stretching.
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