20 Min Full Body AMRAP | The Surfable

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12 Step NO EQUIPMENT Workout Program from 0 or after a long break. Beginner Level

Introduction

Welcome and Course Overview (0:45)
How to Train?

Day 1 - Getting Started

Day 1: Foundation (Full Body Basics)
Follow along Workout (8:14)

Day 2 - Core Strength

Day 2 Workout: Core Stability
Follow Along Workout Day 2 (8:24)

Day 3 - Endurance Builder

Day 3: build your endurance
Follow Along Workout Day 3 (9:55)

Day 4 - Dynamic Lower Body + Core

Day 4: build lower body strength
Day 4 Follow Along Complete Routine (11:15)

Day 5 - Core & Cardio Focus

Day 5: Strong Core
Day 5 Follow Along Complete Routine (10:17)

Day 6 - Power Introduction

Day 6: Power Focus
Complete Follow Along Routine: Day 6 (11:19)

Day 7 - End of week test

Full Body Challenge
Total Body STRENGTH + CARDIO Follow Along (11:41)

Day 8 - Endurance & Strength AMRAP

20 Min Full Body AMRAP
About the work out + Warm up (3:09)
AMRAP 20 Minutes: 10/20 MIN (10:00)
AMRAP 20 Minutes: 20/20 MIN (8:34)
Cooldown: 3 Yoga Inspired Poses (4:05)

Day 9 - AMRAP 20 Minutes

Leg Day AMRAP 20 MIN
About the Workout & Warm Up (2:24)
AMRAP 10/20 MIN (10:50)
AMRAP 20/20 MIN (8:07)
Cooldown: Relax & Breathe (4:11)

Day 10 - Beast Mode Burn

Powerful Core Circuit
Total Body Burn - Complete Follow Along Routine (10:55)

Day 11 - TABATA Total Burn

High Intensity Burn - Test your limits!
About the Tabata Workout & WARM UP (2:00)

Day 12 - Final Workout and Reflection

Core & Glutes EMOM
Warm Up: 3 exercises (2:55)
EMOM 12 Minutes (14:33)

Congratulations and Next Steps

Congratulations and Next Steps
Next Steps (0:38)

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20 Min Full Body AMRAP

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