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Scorch 16

Scorch • 39m

Full body, HIIT cardio, bodyweight resistance, and core workout. Workout features five different circuits and a finisher.

Accessories: Dumbbells, Short Box, Mini-Band
On the Mic: Amanda
Trainers: Cody and Ewa
Release Date: 11.09.20

30/15 X2
1. pike toe touch, broad jump, back pedal
2. Squat to rotational lunge (45 degrees) --left
3. Plank get up to spider
4. Squat to rotational lunge (45 degrees)—right

AMRAP: 4 min
1. DB squat thrust to bent over reverse fly – 5 reps
2. DB Straight arm sit-up with shoulder press – 7 reps
3. Double DB swing jacks – 9 reps

30/15 X2
1. In and out squat jump (stay low and jump in narrow foot position)
2. DB renegade row with tap (no pushup)
3. DB glute bridge with chest fly
4. 2 scissor jumps to split lunge

AMRAP: 4 min
1. Blue box lateral hop over (on hands) – 10 reps
2. Side skaters * option over the box – 10 total
3. Pushup to plank jack – 5 reps
4. Heel taps over blue box – 10 reps

30/15 X2
1. SL RDL to row with standing knee drive (mini bands)
2. SL RDL to row with standing knee drive (mini bands)
3. Band pop squat to bicep curl
4. Lateral lunge to burpee

FINISHER: 2 min – 30 seconds of each
DB - Alternating S/L V up to double knee tuck – S/L V up right – S/L V up left – double knee tuck

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