Warm Up
Agility complex #2
*Coach's choice cardio/ 2 minutes*
2 rounds of:
5m - 10m - 15m
Forward/ backward
Worlds greatest stretch 30 seconds each side
Shuffle
Sampson stretch 30 sends on each side
Carioca
10 boot strap squats
10 mountain climbers
Partner WOD
5 rounds AFAP:
5 pull ups
7 dips
10 squats
Warm Up
Combo Activation #13
3x
2x Sampson stretch + worlds greater stretch (hold for 3 count)
Dynamic walk + toy soldier combo 10 ft each direction
Boot strap squats 10 reps
Push up toe reach 10 reps
Lateral band walk 10 ft each direction
Hitch hikers 20 reps
WOD
5 rounds of:
2 minutes work: 1 minute rest
5 devils press
5 DB thrusters
20 jump rope
Enhancing fitness and wellness need not be daunting. With the right strategies, maintaining a healthy lifestyle becomes an integral part of daily life. It's about making thoughtful choices that fit seamlessly into your routine, regardless of how busy you might be. These simple habits are designed to enrich your well-being and empower you to take charge of your health.
Achieve More by Setting Goals You Can Reach
One of the most important steps in maintaining fitness is setting realistic goals. Start by identifying small, achievable targets rather than aiming for perfection. Whether it’s committing to a 15-minute daily walk or reducing sugar intake, having goals that are easy to reach keeps you motivated. As you hit these milestones, you’ll gain confidence and momentum. Avoid setting overly ambitious objectives that might cause frustration if you fall short. Instead, establish a foundation of success by taking small steps that move you closer to your long-term health and fitness aspirations.
Boost Energy with a Morning Stretch
Kickstart your day with a morning stretching routine to invigorate your body and boost your mobility. Gentle stretches such as toe touches, shoulder rolls, and neck rotations can effectively alleviate overnight stiffness and improve circulation. This simple act of moving your muscles early helps set a positive, health-conscious tone for the day.
Find Creative Ways to Exercise When You’re Short on Time
A busy schedule doesn't have to sideline your fitness goals. Small, smart choices like opting for the stairs over the elevator, or a brisk walk during your lunch hour, can seamlessly integrate exercise into your day. Incorporate simple bodyweight exercises, such as squats or lunges, during TV time or between work tasks. These mindful movements ensure you keep active, helping you maintain your health amid a hectic lifestyle.
Nourish Your Body with a Balanced Diet
A well-balanced diet is critical for maintaining optimal health and fitness. Prioritize whole foods like fruits, vegetables, lean proteins, and whole grains that fuel the body with essential nutrients. These nutrient-rich foods support energy levels, immune health, and digestion while avoiding processed options that can detract from your fitness goals. Eating well is foundational to your body's performance and recovery, especially in active lifestyles.
Reduce Screen Time to Increase Physical Activity
Limiting screen time is essential to prevent the sedentary habits associated with excessive sitting. Set boundaries for leisurely screen use, take regular breaks to move around, and make a conscious effort to decrease sedentary periods. Reducing screen time not only boosts your activity levels but also enhances overall fitness and metabolism. Actively managing your screen time creates more opportunities for physical activity and mindfulness.
Prioritize Hydration for Optimal Health
Hydration plays a vital role in supporting comprehensive health functions. Keep a water bottle handy to remind yourself to drink regularly throughout the day, especially before and after exercise. Starting your day with water and continuously hydrating can boost energy, improve physical performance, and aid digestion. Good hydration habits are essential for maintaining temperature regulation and skin health.
Build Consistency with a Routine
Establishing a consistent routine is crucial for turning wellness activities into lasting habits. Set regular times for stretches, workouts, and healthy meal preparation to make adherence more manageable. A structured routine minimizes the likelihood of missing important health activities, promoting steady progress. Maintaining this schedule, even on low-motivation days, ensures these habits become ingrained in your daily life.
Maintaining fitness and wellness is an ongoing process that flourishes with consistency and commitment. By integrating practical and manageable practices into your everyday life, you can sustain a healthy balance. The key is to adopt habits that are not only effective but also enjoyable and easy to follow. This approach ensures that your fitness journey is as rewarding as it is successful.
Unlock the secrets to a healthier you with AMRAP Fitness, where unique insights and practical tips on fitness and nutrition await.
Warm up
Core warm up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
WOD
5 rounds of:
7 SB clean and jerks
2 minute SB run
7 SB push up + drag through