30 Minute AMRAP

(translation: as many rounds as possible (if that’s your jam) in 30 minutes)

ACTIVE RECOVERY	FLEXIBILITY	BODY WT. BOOT CAMP	BODY WT. + BOOT CAMP
1 Round =	1 Round =	1 Round =	1 Round =
400m walk	400m walk/run	400m walk/run	400m run
	2 minute stretch	10 air squats	10 DB front squats
		10 push ups	10 DB push ups
		20 lunges	20 Wt. Lunges
		20 crunches	20 Crunches
		10 burpees	10 Devil’s Press
			*BYO Dumbbells

Mix and match is welcome!

If you’re mixing body weight or weighted movements with walking, you may want to consider doing 2 rounds for every 400m walk to keep you moving.

If you’re looking for alternative movements, consider the following:

MOVEMENT	SUBSTITUTION
air squats/front squats	step ups
push ups	knee push ups
lunges	step ups
crunches	sit ups/leg raises
burpee/devil’s press	up down
running/walking	step ups/jump rope

---

Playlist

These songs are speaking to me…

---

Movement Demos

AIR SQUAT —

---

DUMBBELL FRONT SQUAT —

---

DUMBBELL PUSH UP —

---

LUNGES —

---

CRUNCHES —

---

UP DOWNS (substitution option) —

---

DEVIL’S PRESS —

---

Stretching Suggestions