Self-Assessment Workout
20 Minute AMRAP
Complete as many rounds as possible in 20 minutes - one exercise, then the next, in a circuit.
View and select the appropriate version of each exercise. Choose the option you can execute completely and comfortably as instructed.
When complete, rate the overall workout and mark rounds completed.
Exercises:
Squats, bodyweight x 15 repetitions
Feet shoulder-width, whole foot firmly anchored to the floor, knees out, get hips to knee level, and push legs straight to stand.
Push Ups x 10 repetitions
Elbows slightly in toward ribs versus shoulder level, abs and glutes tight, back and hips straight, all the way down.
Lunges, alternating x 8 each
Step and descend weight into front foot, knees bend to 90-degrees, push with front leg to stand feet together, torso straight.
Single Arm Row x 10 each
Holding weight of moderate challenge, bend forward, flat back and chest facing floor, support on knee or chair, squeezing shoulder back, draw elbow up just past ribs.
Plank x 30 seconds
Keep hips down, abs tight and drawn up, torso straight, head over hands and facing down.
