Workout 'Power Through'

Want a workout that is challenging and yet does not require going to the gym? Here is one for you. Actually this one is for everyone! I love such workouts. The idea of AMRAP workouts it to do as many reps as YOU can for the time given. This means you are challenging your own capabilities. 

The 'Power Through' workout consists of 2 sets of exercises. Each set is repeated 3 times with 30 seconds rest in between the rounds. And each exercise goes for 45 seconds so set your timers! Do as many repetitions of each exercise as YOU can. Do not make it easy for yourself! But if you really need a break, you can stop for 5 - 10 seconds. 

Sequence 1

1. Switch kicks - Start from standing position. Elbows are bent and close to your body. Imagine there is someone in front of you and you have to kick him in the stomach. Kick with a straight leg, heel comes out. Switch legs in the air. To do that you need to use your core power. Therefore, keep your abs contracted! If you find switching legs in the air way too much for you, you can modify. Straighten the leg out and high, putting it back on the ground and repeat with the other leg. Do not forget to keep the core contracted

Do as many reps as you can for 45 seconds

2. Jump Squats - Get down in a squat position. Your feet are spread at least shoulder width apart or a little bit wider (depending on how flexible you are). Bent your knees until you come to 90 degrees. Make sure your knees stay behind your toes and not leaning in front. Your back should be flat, chest open and you are gazing in front of you. Chin also parallel to the floor. The centre of your weight is on the outside of your feet and on your heels.

From this position, push yourself off the ground with your feet, squeezing your gluteus and abs to help you with the jump. Jump with straight legs and land softly in the same squat position. AMRAP (as many reps as possible) for 45 seconds !

3.Oblique plank - Get down in a plank position. Your wrists are below your shoulders. Your body is in a straight line. (*Note: Make sure your butt is not too high or your hips are not dropping to the ground) Your core and inner thighs are contracted. Bring your right knee out and towards your body. Take the leg back to straight plank. Take the left knee out and towards your body. Take it back. Repeat. Do as many reps as you can for 45 seconds and do not forget to keep the right form !

4. Floor runs - After you are done with the oblique plank, keep the plank position. Bring one knee to your chest, put the leg back and repeat with the other knee. Like you are running with your palms on the floor. Do as many reps as you can for 45 seconds.

Rest for 30 seconds. Repeat the sequence 3 times in total

Sequence 2

1. 20x high knees + 4x push ups - From a standing position lift your right knee up above your hip. Switch with the other knee. Use your lower abs to lift the knees up. Always land softly to prevent injury. Do 20 repetitions and get down on the ground for 4 push ups. If you need modification of the push ups, perform them with knees on the ground. 

2. Burpees - From a standing position place your hands on the ground close to your feet. Jump your feet out and lay down on the ground. Jump your feet back in and jump up clapping your hands above your head. Make sure you are using your abs to help you jump. Do as many reps as you can in 45 seconds !

3. Triceps dips - Get yourself a chair next to a wall or use a step or something that can hold you. If you cannot find anything you can also do it on the ground. Place your palms on the chair (or floor) behind you with fingers pointing towards your body. Knees are bent and elbows straight. Bent your elbows as low as you can (without your butt reaching the ground) and push yourself up to straight arms again. Do as many reps as possible (AMRAP) for 45 seconds.

Rest 30 seconds. Repeat the sequence 3 times in total. 

Enjoy your workout and we are waiting for your comments !