4 Workouts to Take You From Summer to Fall
Step 4: Record and Redo
Write down what you’ve done! Write it right under your goal for that week. These workouts can all be timed or recorded to find your fastest time or for maximum repetitions of a movement. Once you’ve tried them all once, do them again and see if you can GET BETTER! Shave a second off your time. Add one more rep to your 17-minute AMRAP workout.
WORKOUT 4: BE BOOTY-FULL
Do 3 rounds for maximum repetitions:
- 40 seconds jumping lunges
- 20 seconds rest
- 40 seconds bicycles (hollow body on your back, alternate knees touching opposite arm elbows)
- 20 seconds rest
- 40 seconds mountain climbers (plank position, one foot up by your hands, back leg out straight, jump and switch)
- 20 seconds rest
- 40 seconds push-up claps (even if they’re on your knees, still try to clap!)
- 20 seconds rest
- 40 seconds wall squat hold (don’t worry about counting reps on this one, just see if you can hold it the whole time and then feel the burn on your next round of jumping lunges!
A cool graphic you can print — or save!
Which workout was your fave? —Maddy
About Maddy Curley
Maddy Curley became CrossFit certified in October 2008. Maddy is currently on the Level 1 Seminar Staff and the CrossFit Gymnastics staff and loves to coach. Before that, she coached gymnasts from age 2 to 65 for more than 10 years and earned a full gymnastics scholarship at the University of North Carolina, was a four-time Academic All-American and a member of Phi Beta Kappa. She has since used her knowledge of body-weight conditioning and Olympic lifting to coach countless people into shape. She believes in helping people achieve their goals!