This 5:00 AMRAP is meant to challenge every part of the body — Shoulders, legs, and core!
AMRAP x 5:00
5 Push-Ups
5 Piked Handstand Rebounds
5 Rebounding Tuck Jumps
10 Hollow Rocks
The goal is to get through as many rounds as possible in the 5:00, but most importantly, make sure you're focused on moving well, staying tight, hitting handstands, and practicing with perfect form!
18:00 bodyweight burner!
I had my Optional Team hold pieces of foam as they went through their scales and Russian twists to help reinforce shoulder extension and proper body positions, but you can do this totally equipment-free if needed!
EMOM x 18:00
Minute 1: 0:60 of Scales - Right Side
Minute 2: 0:60 of Scales - Left Side
Minute 3: 0:60 of Russian Twists
Minute 4: 0:60 of Push-Ups
Minute 5: 0:60 of Candlestick Rolls + Split Jumps (Alternate sides!)
Minute 6: 0:60 of Rest
Our goal: To go unbroken (no stopping!) through each “work” section, and only rest during the rest period. It’s hard, but do-able!
Focus on controlling your breathe, and moving at a pace that you can sustain over the full 18:00 — You definitely don’t want to sprint and risk burning out, so move at a moderate and consistent pace!
My Kokokahi Optional Team went through this spicy, plyometric circuit that challenged their explosiveness and how well they could control movements while fatigued.
Prop your phone up and workout alongside them to see how you do!
AMRAP x 10:00
10 Inchworm + Push Ups
10 Squat Jumps with Half Turns
20 Handstand Shoulder Taps
40 Rebounding Forward Kicks
This workout may be quick, but it's going to do its job and test your endurance in a big way!
EMOM x 10:00
Complete 12 burpees each minute
EMOM = "Every Minute on the Minute"
Like with all our sessions, you want to make sure you're focused on moving well, staying tight, and aiming to do 12 perfect burpees each minute!
Is it hard? Absolutely.
Is it possible? ABSOLUTELY!
My Koko Optional Team has been working incredibly hard to build upper body strength, specifically in push-ups, that’s going to transfer into all our gymnastics skills - Especially on the uneven bars!
We often do these “Team Push-Ups” as a way to keep everyone accountable and reinforcing proper movement.
In this 8:30 minute session, we complete 3 sets of 10 reps each.
Prop your phone up and follow along with us!
This 16:00 conditioning session is an EMOM ("Every minute on the minute") and has three gymnastics exercises that will challenge not only your strength, but your balance, agility, and stamina.
EMOM x 16:00
Minute 1: 0:60 of Candlestick Rolls + Pistols
Minute 2: 0:60 of Rebounding Forward Kicks
Minute 3: 0:60 of Bodyweight Sit-Ups
Minute 4: 0:60 of Rest
The goal is to go all out at 100% effort during each of the work periods, and rest / recover during your break.
This 15:00 conditioning session has four bodyweight movements that are going to test different areas of your strength — Upper body, core, plyometric explosiveness.
AMRAP x 15:00
10 Lunge + Knee Drives - Right
10 Lunge + Knee Drives - Left
10 Push-Ups + Knee to Elbow
10 / Side Alligator Rolls + Tuck-Ups
10 Candlestick Rolls + Tuck Jumps
As with all our workouts, it's most important to focus on moving with integrity and keeping your effort high — You should be driving off the floor aggressively in the lunges, keeping your chest and legs off the floor as you do your alligator rolls (yes, even when it gets hard!), and jumping as high as possible on the tuck jumps, pulling your knees into your chest.
Your results are a direct reflection of your effort! You get out of these sessions what you put in — Go hard!
BG WORKOUTS