WEEK 1 : DAY 4
THE WARMUP
MTNTOUGH Bodyweight Standard
Run - 400m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec
THE WORKOUT
Specific Warmup
Run 0.5mile
Then 3 Rounds of...
Overhead Squats - 20
Buttkicks - 20
Windmills - 10
Shoulder Circles - 10
Sentry
12 Min, Max Rounds
Toe Tap Pushups - 10
Burpee Pullups - 3
12 Min, Max Rounds
Hamstring Curls - 10
Monkey Planks - 5
5 Min, Max Rounds
Reverse Hamstring Walks - 20 (10 each side)
Shoulder Circles 100 (50 Forward, 50 Reverse)
Done.
NOTES
To start this workout, you will complete a .5mi run before jumping into 3 warm-up rounds. After completing the .5mi run and 3 warm-up rounds, you will move into two 12min rounds. For both 12min challenges, the goal is to complete as many rounds as possible the 12 minutes. Set your phone timer for 12min, and push yourself to stay consistent, moving and take minimal to no rest. At the end of the first 12min challenge, give yourself a short rest to get set-up and organized for the second 12min challenge.
Be sure to watch the form video for Monkey Planks to assure you count properly. You will work for the entire 12min to see how many rounds you can complete.
After both rounds, you will end the workout with the finisher, and complete as many rounds as possible. This portion does not need to be counted and rushed through.
FORM VIDEOS
Overhead Squats:https://lab.mtntough.com/videos/mtntough-form-overhead-low-squat
Buttkicks: https://lab.mtntough.com/videos/mtntough-form-buttkicks
Windmills: https://lab.mtntough.com/videos/mtntough-form-windmills
Shoulder Circles: https://lab.mtntough.com/videos/mtntough-form-shoulder-circles
Toe Tap Pushups: https://lab.mtntough.com/videos/mtntough-form-toe-tap-pushups
Burpee Pullups: https://lab.mtntough.com/videos/mtntough-form-burpee-pullups
Hamstring Curls https://lab.mtntough.com/videos/mtntough-form-hamstring-curls
Monkey Planks: https://lab.mtntough.com/videos/mtntough-form-monkey-planks
Reverse Hamstring Walks: https://lab.mtntough.com/videos/mtntough-form-reverse-hamstring-walk
Shoulder Circles: https://lab.mtntough.com/videos/mtntough-form-shoulder-circles
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