Burpee Blast (Amrap)


V ups

Keep the feet together and the toes pointed at the ceiling. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands. Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position.


Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you.

Step both legs backwards so you are in a press up position. Step both legs back in to chest so you are back at a squat position.


Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width.

Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.

Slowly go back to the starting position as you breathe in.

Sumo squats

Stand in a wide stance. Your toes should be at a 45-degree angle. Grip a heavy dumbbell or a kettlebell in both hands. Keep the upper body pin straight. Now, bend the knees into a squat slowly. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes. Push into your heels as you bring yourself up to the starting position.That’s one!