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Day 10: The Pumps & Iron Challenge

posted on Tuesday, 9th September 2014 | find under Tamara, Fitness
You're a third of the way through the challenge and by now you should be starting to feel your body shaping up. This workout, by Sweaty Betty's guest blogger Nicole of Pumps & Iron, is all about AMRAPs. Read on to find out more...



Equipment I Used:
Two 8-lb dumbbells (optional - you can do this with just your bodyweight!)
 
This workout takes 15 minutes, so set a timer or check the time you start. AMRAP stands for As Many Rounds/Reps As Possible, so your goal is to get through the following exercises as many times as you can before the timer goes off. Keep track of how many rounds you do, and then revisit the workout in a couple weeks or months and try to beat your time. It’s a great way to push yourself and track progress!
 
10 Burpee Jump Squats with Rows: This move is based on the traditional burpee. Holding dumbbells at your shoulders, feet hip-width apart, do three jump squats. On the last one, place your dumbbells on the ground in front of you and jump back into a plank position. Do a row with each arm, pulling your elbow straight up towards the ceiling. Jump your feet back up towards your hands, coming upright into squat position. That’s one rep. You’ll then start right back up with the jump squats. 3 jump squats + 1 plank row each arm = 1 rep.



 

20 Leg Scissor Sit Ups: Start laying down on your back, a dumbbell held overhead. Engage your core, pressing your low back firmly into the ground and lifting your feet off the ground a couple inches. Try not to let the legs rest on the ground the entire time—make those abs work! From this starting position, do one toe touch with the weight to each foot: Scissor your legs, bringing one straight up, perpendicular to the ground, as you bring the weight up to meet it, crunching your abs and lifting your shoulder blades off the ground. Lower your torso back down as you switch legs (keeping them straight!) and repeat to the other toe. Finish by doing one slow situp, trying to keep your feet hovering off the ground as you bring the weight in front of you and lift your torso up and then slowly back down. That’s one rep. Your legs are going to want to lift up as you sit-up—fight it as best you can, trying to keep them hovering a couple inches to a foot off the ground. 1 leg scissor toe touch each foot + 1 slow sit up = 1 rep.

 


10 (each leg) Curtsey Lunges to Side Lift: Start standing with feet hip distance apart, holding the weight at your chest. Step one foot behind the other, reaching out as far as you can while squatting down on the base leg (like a curtsey). As you come out of the lunge, kick the back foot up and out to the side, weight centered over the base leg. Bring it down and right back into the curtsey lunge.





Now it's time to move onto the day 11 challenge.
 
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