Workout by: Dani Muckley, Director of fitness as Torch/Amped 

  • After a warmup (5 min. easy walk, bike, or row): perform as many rounds as possible (AMRAP) of the following for 15 min.
  • 2 min. uncomfortable effort on cardio machine of choice
  • 20 squats
  • 10 alternating reverse lunges (each leg)
  • 5 “perfect” pushups (knees or toes, hand release or regular— whatever achieves perfect range of motion for 5 reps)