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Components

Vibranium Bodyweight

Vibranium Minimal

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Workout

Vibranium

Warm-up

3 Rounds:
1:00 Marching
10 Stepback Lunges (Total)
10 Glute Bridges

Vibranium Bodyweight (AMRAP - Reps)

5 Sets:
AMRAP 3 Minutes
20 Jumping Lunges
20 Alternating Leg V-Ups
Max Box/Chair Step Ups
-Rest 1:00-

WORKOUT STRATEGY & FLOW:
Three minute workouts will go fast! Go out at a fast pace and hold on at the end with the step ups. There is a time cap of 1:30 on the jumping lunges and alternating leg v-ups. If you haven't made it through those moves by that time, move on to the max chair step ups. ONLY RECORD the max reps of box/chair step ups.

Jumping lunges: Aim to keep these in 1-3 sets. Keep the breaks quick - the legs will burn!

Alternating leg v-ups: Aim to keep these in 1-2 sets. Make sure to get your upper back and shoulders up off the floor.
Max chair step ups: Aim to keep moving for the remainder of the 3 minutes. Only recored these reps for your score each set.

Vibranium Minimal (AMRAP - Reps)

5 Sets:
AMRAP 3 Minutes
20 Jumping Lunges
20 Alternating Leg V-Ups
Max Dumbbell Box Step Overs (50s/35s)
-Rest 1:00-

WORKOUT STRATEGY & FLOW:
Three minute workouts will go fast! Go out at a fast pace and hold on at the end with the step ups. There is a time cap of 1:30 on the jumping lunges and alternating leg v-ups. If you haven't made it through those moves by that time, move on to the max chair step ups. ONLY RECORD the max reps of box step overs.

Jumping lunges: Aim to keep these in 1-3 sets. Keep the breaks quick - the legs will burn!

Alternating leg v-ups: Aim to keep these in 1-2 sets. Make sure to get your upper back and shoulders up off the floor.
Max dumbbell box step overs: These are going to hurt! Stay tough and try to keep sets in 10+ with short breaks. Only record these reps.

Accessories

3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans

Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)

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