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.

EMOM and 10 Min AMRAP finisher Beast of a session

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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

source https://www.youtube.com/watch?v=-8atUNfjshI

Legs and glute workout with Cardio intervals

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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

source https://www.youtube.com/watch?v=MGoFqnPFa7M