Land Training Set: Core/Aerobic/AMRAP Workout

This session is 3 Core Sets, split with 2 Aerobic Sets, finishing with a 4 minute AMRAP challenge at the end.

Warm Up

• Bro Hugs - stretching chest and back 8 times
• Touching opposite hands with opposite toe (left hand to Right foot) 8 times
• High Knees followed by side to side Skier Jumps (feet + knees together) 30 seconds on each exercise - 3 times through

Round 1 Core

4 exercises 30seconds on each and do 2 rounds with no break

• Crunches - hands slide up thighs
• Side Plank Hip Raises - with or without your knees on the floor
• Mountain Climbers
• Side Plank Hip Raises - on the other side

Round 1 Aerobic

2 exercises to be done for 30 seconds each and to be done for 3 rounds, no break.

• Front to Back Jumps
• Jumping Jacks with punches to the front

Round 2 Core

4 exercises 30seconds on each and do 2 rounds with no break.

• Diagonal Crunches - Hands on temples, touching opposite elbow to knee (right elbow to left knee)
• Side Plank Hip Raises - with or without your knees on the floor
• Mountain Climbers
• Side Plank Hip Raises - on the other side

Round 2 Aerobic

2 exercises to be done for 30 seconds each and to be done for 3 rounds, no break.

• Side to side Jumps
• High Knees 1, 2 with a squat Jump

Round 3 Core

4 exercises 30seconds on each and do 2 rounds with no break.

• Diagonal Crunches - Hands on temples, touching opposite elbow to knee (right elbow to left knee)
• Side Crunches - Lifting one leg or both legs
• Mountain Climbers
• Side Crunches - Lifting one leg or both legs

AMRAP Round

As Many Rounds As Possible!

Every time you complete all 4 exercises that is one round, tally up as many full rounds as possible in 4 minutes.

• Skier Jumps side to side (4 reps)
• Jumping Jacks with Punches out to the Front (4 reps)
• 2 Knees to Elbows with a squat jump (4 reps)
• Skipping 2 foot jumps (20 reps)

Remember to then do a stretch and cool down.

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