It’s time to share another blog workout! Today we have an AMRAP conditioning style workout. Conditioning workouts like this one are tough but they can be effective when you are short on time. AMRAP stands for As Many Rounds As Possible. Typically these workouts are designed to increase your heart rate and push you. With this workout you have a little bit of flexibility in how you do the workout. When you are first starting out with AMRAP style workouts start with 15 or 20 minutes and you can work up from there. Set your timer and then start at the top of the workout. Complete each exercise and then move on to the next one. The less rest time that you take the more reps you will be able to complete in your set time, but you are able to take breaks when and as you please. You can also add weight when and if you see fit for any/all exercises. At the end of the workout record how many rounds or reps you completed and then aim to beat it next time!
16 Step Ups
Choose a bench, chair or box height that’s challenging for you and alternate sides completing 16 steps up (8 per side). When performing your step ups ensure that you are leaning forward (nose over toes) and driving the weight through your foot evenly.
20 Plank Jacks
Coming into a plank position you will complete your Plank Jacks by jumping your feet out to the side and then back together (like a Jumping Jack)
10 Squat Thrusters
Begin by dropping into a squat with a set of dumbbells held at your shoulders. As you stand back up press the dumbbells up over your head (like an overhead press). You will use the momentum from your squat to help you get the weights overhead.
10 No Jump Burpees
These are exactly what they sound like…a burpee, but we’re taking the jump out. Start by placing your hands on the floor and jump your feet back into a plank position. Jump your feet back in and stand up.
12 Hand Release Pushups
You can choose to do your pushups from your knees or toes. With hand release pushups you are going to drop your chest all the way to the floor while maintaining proper pushup form keeping your core tight. Once your chest is on the floor lift your hands up and then place them back on the floor and pushup from this position while maintaining a tight core. Ensure as you pushup you are staying in a plank position.
12 Reverse Lunges + Press
Holding a single dumbbell at your shoulder step back into a reverse lunge by dropping your knee towards the floor. At the bottom of your lunge press the weight up overhead and return the weight to your shoulder as you stand up. Complete all 6 reps on one side then switch sides.
There you have it. An AMRAP conditioning style workout. Did you have a favourite exercise? Or perhaps one you didn’t enjoy? Share them in the comments!
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