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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