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Summer training - Workout 2

Amrap 16 min

(Do as many rounds as possible for 16 minutes)

16 box jumps

16 (8 per leg) bulgarian lunges

16 (bench) dips

16 bicycle crunches

Box jumps

Find a box or in this case, some stairs, that challenges you atleast a little bit in terms of height.

Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from you “box” of choice. Bend your knees slightly and drop down, bringing your arms out behind you. Push your feet off the flor explosively and jump up the box. Land softly on both feet and extend your hip at the top. Either step or jump back down before repeating.

Want to challenge yourself even further? Try doing burpee box jumps!

Just as it sounds, jump up a box or some stairs after each burpee.

Bulgarian lunges


Get into a forward lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on a bench or in this case, on the stairs. Lower until your front thigh is almost horizontal, always keeping your knee in line with your foot.

Optional: add weight. We suggest you try with a dumbbell in each hand, or a kettlebell in goblet position.

Bench dips

(If you have access to paralell bars, go for it!)

Find a bench or similar and sit down with your hands next to your thighs. Walk your feet out and extend your legs. Hinging at your elbows, lower your body as far down as you can go or until your arms end up in a 90-degree anle. Push yourself back up and repeat.

Bicycle crunches

Lie on your back on the ground with your knees bent and your hands holding your head. Pull your shoulder blades back while straightening one leg a time in a pedal motion. Rotate your torso to be able to touch your elbow to your opposite knee as your leg bends.

Want more workouts? Check out 7 more here!