Wednesday 07 December 2022

Workout Plan: Panama

Purpose: To improve cardiovascular endurance and increase calorie burn, while incorporating full body exercises.

Warm Up:

2 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 10 calf raises
  • 10 kettlebell swings
  • 5 touch toes and sky
  • 10 leg overs

Part A: Panama

Measure: Calories

40-minute AMRAP in teams of 3:


  • P1 – rows on the rowing machine for max calories
  • P2 – completes 10 burpee box jumps and 10 plate ground to overhead exercises
  • P3 – rest

Muscle Groups:

  • Cardiovascular system: The rowing machine and burpee box jumps are great cardio exercises that help to improve cardiovascular endurance and burn calories.
  • Full body exercises: Burpee box jumps and plate ground to overhead exercises engage multiple muscle groups, including legs, core, and upper body muscles.

This workout plan targets the cardiovascular system and full body muscles, making it a great option for individuals who want to improve their endurance and burn calories. The team format adds an element of competition and support, making it a fun and motivating workout for all fitness levels.

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