Bell House Fitness – Home Gym

01.16.23 (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 8:

2 alternating single-leg squats

2 object jump-overs (knee height)

4 alternating single-leg squats

4 object jump-overs

6 alternating single-leg squats

6 object jump-overs

– Continue adding 2 reps to each movement until time expires.

BODYWEIGHT

Same as the equipment option.

WORKOUT NOTES

Round of 12 or higher.

Low-object height for the jump-over.

Scale to a heel-hooked single-leg squat, a back step lunge, and reduce the height of the jump over as needed.

WARM-UP

2 sets:

10 leg swings/leg

10 lateral leg swings/leg

10 alternating Samson lunges

10 alternating “T” push-ups

:30 squat hold (arms level with the eyes)

3 sets:

:20 object jump-overs

– Rest :20

:20 hook behind heel single-leg squats

– Rest :20

2 sets:

6 alternating single-leg squats

6 object jump-overs

ACCESSORY

Post-workout:

3 sets:

15 supermen

15 DB RDLs

5 Max-distance broad jumps

– Rest 2:00 between sets.

STRETCHING

1 set:

1:30 lacrosse ball calves/side

1:00 seated hamstring stretch/side