New Beginnings (1)

No matter what brought you to this point in your ftiness journey, there is opportunity for a new start. Maximizing your physical performance will include setting short term goals that challenge you but are attainable. Attempting this first workout is the first step to whatever this season signifies for you. It may not always be easy or make total sense but staying consistent can lead to renewal of self. Attack this first combination as if it is the launching point to what you want to accomplish.

The first combination is an AMRAP. This means As Many Rounds As Possible. You will set a timer for 12 minutes and you are repeating the combo as many times until the clock expires. You will be completing 2 reps of every movement. Please note that when I write something as a whole number (ex. 2), it means total amount. Backwards Lunges and Twist + Press will be 1 rep on each side to equal 2. This combo focusses on moving in all directions, with full body movements. Choose a weight that you can complete high amount of rounds. I use a 12 pound DB in the video below. If it seems too light, you can always add weight the second time you complete it. Start off at a moderate pace and once you are comfortable with the movements, slowly increase pace. Going at a steady pace, one round will take approximately 20 seconds. Warm up with a few stretches (examples can be found in the intro) before attempting the combo.

12 MIN AMRAP

2 Backwards Lunges

2 Squats

2 Twist + Press

2 Ground To Press

Challenge: Count how many rounds you completed.

Questions For Response:

Examples are italicized

1. Rate the intensity of this workout and include a brief reasoning. (1-10)

   7. Challenging but didn't feel like I had to stop.

2. When did you complete the combos this week?

   I completed the combos on Tuesday Evening and Saturday morning.

3. What is your plan for establishing workout times going forward?

   I plan to start and end my work week with morning combo on Monday's and Friday going forward.

   
   

Note: Always feel free to share additional information or questions in your response.

“Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert." Isaiah 43:18-19