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GS20
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GS30
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GS60
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GS60+
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GSOLY
WARM UP
Full Body Warm Up
8-10 Minutes
This is a general warm-up designed to get your heart rate up, warm up the body, and take your joints through a full range of motion. Feel free to adjust this warm up based on your needs so that you accomplish those three things. Make sure you do 5-10 reps of the specific movements contained in your workout once you finish this general warm-up.
1 min. Jog, Jump Rope, Bike or Row
10 Bootstrappers
5 Inch worms
1 min. Jog, Jump Rope, Bike or Row
10 Walking Lunge Stretch (5 per side)
10 Scorpion Stretch (5 per side)
1 min. Jog, Jump Rope, Bike or Row
20 Leg Swings (10 per leg)
10 Wide Leg Forward Fold & Overhead Reach
WORKOUT
Workout Details
Rotate Stations Every Minute For 9 Minutes
(3 Sets):
Station 1: 8-12 V-Ups
Station 2: 30-50 Seconds Floor Extensions
Station 3: 8-12 Side Tuck Ups (Each Side)
4 Sets:
As Many Rounds As Possible In 2 Minutes:
Buy In:
15 Vertical Jumps
Odd Sets (1 / 3): Max Jumpinng Jacks
Even Sets (2 / 4): Max Plank Jumps
*Rest 1 Minute Between Sets*
Modifications
Substitution For:
15 Vertical Jumps
15 Jumping Air Squats / 15 Air Squats / 15 Jumping Lunges
MOVEMENT DEMOS
V Up
Floor Extension
Side Tuck Up
Vertical Jump
Jumping Jack
Plank Jump