240923 Monday WOD

Bench Press: 15 mins to set a heavy 5 rep.

Metcon: Today is a full-body Tabata workout using only bodyweight exercises. Tabata involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total per exercise). You can rotate through different exercises for a full-body burn.

Full-Body Bodyweight Tabata:

1. Squat Jumps

• 20 seconds: Jump as high as you can from a squat position.
• 10 seconds: Rest.

1. Push-Ups

• 20 seconds: Do as many push-ups as possible with good form.
• 10 seconds: Rest.

1. Mountain Climbers

• 20 seconds: Run your knees toward your chest, keeping your core tight.
• 10 seconds: Rest.

1. Burpees

• 20 seconds: Drop to the floor into a plank, do a push-up, jump back to your feet, and explode into a jump.
• 10 seconds: Rest.

1. Plank to Shoulder Taps

• 20 seconds: In a plank position, alternate tapping each shoulder with the opposite hand.
• 10 seconds: Rest.

1. Lunges (Alternating Legs)

• 20 seconds: Step back into a lunge, alternating legs.
• 10 seconds: Rest.

1. High Knees

• 20 seconds: Run in place, bringing your knees as high as possible.
• 10 seconds: Rest.

1. Plank Jacks

• 20 seconds: In a plank position, jump your feet in and out like a jumping jack.
• 10 seconds: Rest.

Repeat each exercise for 4 minutes (or modify the length based on your workout time). This format works the entire body and elevates your heart rate for a great mix of strength and cardio!