12 Minute AMRAP: As Many Reps As Possible
6 Pike Up Knee Taps
How This Works:
Set a clock for 12 minutes and preform the movements at the given reps, in order, as many times as possible until the time is up.
Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip. Then press through the front foot to stand back up. Switch legs. After doing a lunge with each leg then go into a squat – Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing your knees out. Keep your back flat, chest up and core tight. Stand back up. That is one rep.
Lay on your back with your arms over your head and your legs out long. Start the movement by bracing your core and bending at the hips. Keeping your legs and arms straight reach your right hand and left foot up over the center of your body to meet. Lay back down the way you sat up and repeat on the other side.
Pike Up Knee Taps:
Start in a high plank, the top of a push up. Do one push up, then push your hips high in the air into a downward dog position. Touch your right knee with your left hand. Place your hand back on the floor and perform another push up. Push your hips up and back again, then touch your left knee with your right hand. Keep that sequence until you have touched your knees 6 times.