12 Days of Workouts, Day 4

AMRAP 30 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

 

Exercises:

A: tuck jumps

B1,2,3,&4: inchworm to plank jacks

C1,2,&3: froggers

D1&2: lateral hop squats (not pictured the squat)

E1,2,&3: Burpees 😉

F1&2: Shuffle touch

12-days_day4

Exercise tips:

Not pictured: Wall walks, diamond push ups, jump lunge, & mountain climbers

Wall walks- please google how to do these, I did not have a place to demo these, since my only available “wall” space was the door seen behind me here 🙂

Diamond push ups- place your hands with your finger tips pointed towards each other (normal push ups your fingers face forward). Your fingers do not have to touch, start with your hands far apart and as you get stronger move them in closer and closer until you can actually touch your fingers (the inside of your fingers will look like a diamond at this point)

Jump lunges- are alternating lunges with a jump in between if you can

Inchworm- take your time on the bend over and walk out, you will feel your hamstrings stretch here and then your abs will be contracting to keep you steady on the rest of the walk out

Froggers & tuck jumps- be careful on the landing, keep your knees safe (not locked out), and keep the knees behind the toes when necessary

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