Hey there strong people!
I decided to change it up from recipe posting this week and add a workout post to give you some motivation and inspiration! These workouts can be done almost anywhere: a traditional gym, a Crossfit gym, your garage, or even at a park. I love creating workouts that are “fun” and that make time fly by!
I like to program my workouts where I am doing strength about 3x/week and more high-intensity focused workouts 2-3x/week. I usually take 1 or 2 rest days. If you must do strength and conditioning on the same day, do whatever your focus is during that phase first. For example, if you want to get stronger, do the strength component first and then conditioning. If your focus is to up your conditioning, focus on that before strength. Just know, one will suffer since it is a lot on your body.
Here are 7 high-intensity workouts to add to your routine!
1. 15 min. AMRAP
30 Sit-ups
20 Kettle-bell Swings
10 Burpees
2. 3 Rounds: 1 minute at each
V-ups
Burpee Box-Jump
Wall-balls
DB Snatches
*Rest*
3. Dirty 30: For time: 2 rounds
30 Goblet Squats
30 Lunges
30 Push-ups
30 KB Swings
30 Burpees
4. 12 min. AMRAP 3, 6, 9, 12….(Up by 3 until time is up.) of:
Pull-ups/TRX Row
Squats
Burpee-Push-ups
5. For time:
100 Squats
80 Sit-ups
60 Burpees
40 Calorie Row/Bike/Ski Erg
20 Man-makers (DB Push-up + Renegade Row + Squat Clean + Press-google it!)
6. 7 min. AMRAP (Each will be a 7 minute AMRAP for a 21 minute workout.)
- 20 Cal Row + 20 DB Thrusters (squat + press)
- 20 DB Snatches + 20 Sit-ups
- 20 KB Swings + 20 Burpees
7. 5 Rounds:
10 Box Jumps/Step-ups
10 Burpees
10 Toes 2 Bar/Knee Raises/V-ups
