Grab your dumbells.45 min full body workout with warm upi and stretch
Author: 1morerepuk
Sick of boring cardio workouts in the gym? Hate the gym in general? Looking for a way to make fitness more fun? Ready to start a fitness program that gets real results? Then you've come to the right place.1 More Rep is the best way for anyone serious about getting fit and staying that way to work out. Based on the same training used by the British Armed Forces and police forces across the country, our program will push you to the limit, but the team camaraderie you'll come to love will keep you going.
3 x 5 Min AMRAP with 4 quickfire 2 min AMRAPS
45 Mins, A good warm up followed by the AMRAPS
First 3 as a team and the rest as an individula effort
Full Body quick Blast
A quick 25 min full body workout that will get the heart pumping and the muscles tested.
Weighted 45 Min Cardio Blast
A mixture of Cardio and strength. Grab your weights and prepare to sweat
No press up challenge 30 min HIIT
Can you get through the squat hold without resorting to press ups ?
Strength HIIT 45 25 Oct
All over body mixed workout. Strength and Cardio 45 mins
EMOM and 10 Min AMRAP finisher Beast of a session
1MOREMOMAMRAP
Warm Up 8 to 10 mins
EMOM ( 5 x through 20 Minutes )
1. 10- 15 Press Ups into shoulder taps
2. 20 Goblet Squats
3. 20 Goblet Lunges
4. 10 Burpees
AMRAP (10 Minutes )
1. 12 Goblet Squats
2. 12 Sit Ups
3. 12 American KB Swings
Legs and glute workout with Cardio intervals
2 Minutes of Crazy
This is a challenging cardio circuit workout with each station lasting 2 minutes long.
The first part involves 2 minutes of a cardio. You can write out their options on a whiteboard.
The second part involves 2 minutes of an exercise that can be done for high reps. Campers complete as many reps as they can in the 2 minutes, resting as they need.
Feel free to put in different exercises depending on the equipment you have.
Round 1
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 minutes of weighted Forward Lunges
3. 2 minutes of Cardio; 10 high knees 1 Burpee
4. 2 Minutes of weighted Forward lunges
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee
Round 2
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 Minutes of Press Up to Shoulder Press/Slam Burpee
3. 2 minutes of Cardio; 10 high knees 1 Burpee
4. 2 minutes of Press Up to Shoulder Press/Slam Burpee
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee
Rest 1-2 Minutes
Round 3
1. 2 minutes of Cardio; 10 high knees 10 Jacks
2. 2 minutes of Manmakers
3. 2 minutes of Cardio; 10 high knees 10 Jacks
4. 2 minutes of Manmakers
5. 2 minutes of Cardio: 10 high knees 10 jacks 1 burpee
Stength HIIT 30 MIns
Quick 30 min workout attacking the core
Deep Stretch Hip Flexors
30 MIn deep mobility and pain relief
1 More Rep 