April 7th Cardio/Fitness Workout

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Hope everything is doing well. Here are 2 workouts for today. One is bodyweight conditioning for the active adults. There are alternative exercises in case you do not want to do what is programmed.Active Adult Workout:You will do the reps for each exercise for the time below. For example, it says "12 min of as many rounds as possible".Then rest and do the next workout for the same amount of time!Workout #1

10 Burpees or murpees (modified burpees)20 BW squats10 Burpees or murpees (modified burpees)10 Pike push-ups10 Burpees murpees (modified burpees)12 MIN AMRAPWorkout #2100 High knees10 Diamond push ups 50 Tuck jumps10e Lateral lunges10 Burpees or murpess (modified burpees)10 Butterfly Sit-ups
12 MIN AMRAP

Do it 1 more round if you want!Athletes: 

  • Single leg squats – 10 each leg
  • Rotational push-ups – 8 each way
  • Single leg slides – 20 total
  • Alternating backward lunges – 10 each leg
  • Push-ups – ×10
  • Lateral lunges – 10 each leg
  • Reverse crunches – 1×20
  • Ankle Hops – 1x 12
  • Mountain Climbers – 1×25
  • Prisoner squats – 1×25
  • Staggered push-ups -10 each side
  • Russian twists – 25 each side
  • Burpees – 1×12
  • Plank – Hold 30 seconds

Rest 2 minutes and perform the circuit x 3

If you have any questions please email us at info@prepareforperformance.com

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