Tuesday OFK Workout

Warm up (3 rounds)

• 30 sec Jogging- same spot
• 30 Low straight kicks
• 20 High knees
• 10 Jumping jacks
• 15 Lungs with switch
  

8 mins AMRAP- As Much Rounds as Possible

• 20 Mountain climbers
• 10 Jump squats
• 15 Plank up downs
• 15 Straight leg raises (hands under hips for support)
• 3 Burpees
• 10 Push ups
  

TABATA- 20 sec hold-10 sec rest- 8 rounds

• Superman holds (4 rounds) then switch to
• Heel taps (4 rounds)
  

Flower by Moby (sally up / downs)

Couch dips

Thursday OFK Workout

Warm up (3 rounds)

30 sec Jogging same spot 

30 Side stepping left to right (just like ninja steps) 

20 Arm circles 

10 Lung and reach 

Cardio 

Thunderstruck – Burpees 

Jumping jacks then Burpee on “Thunderstruck”

EMOM – Every Minuit On the Minuit 5 mins 

5 Burpees 

20 Plank side to side 

Wall sits for the remaining time (optional used school bag to add more weight)

AMRAP- As Much Rounds as Possible in 8 mins 

10 Russian Twists (used school bag to go side to side) 

20 Mountain climbers 

15 High knees 

5 Froggies 

6 Shoulder taps 

10 Toe taps (use a ball or stairs)