Conditioning workouts can give you a great workout in a short amount of time. AMRAP stands for as many reps as possible. For this workout set a timer for 20 minutes and complete as many reps as you can in that 20 minute time frame. Record the number of reps and aim to improve that number over time.
16 Dumbbell Alternating Snatches
Begin with a single dumbbell on the floor. Dropping the hips backwards into a squatting position, grasp the dumbbell with one hand and lift the dumbbell up towards your chest then straight over your head. Ensure that this movement from the floor to straight over your head is smooth throughout. Return the weight to the floor and then repeat on the other side.
20 Jumping Jacks
Begin standing tall with your arms at your sides. Jump the feet apart at the same time that you bring the hands up over your head. Then jump the feet back together as you bring your arms back to your sides. Repeat this motion in a quick manner.
12 Plate Tap Down to Overhead Press
Begin standing tall with your feet hip to shoulder width apart and a plate held between your two hands. By driving your hips backwards in a hip hinge motion, move the plate towards the floor tapping the edge of the plate on the floor at the bottom of the movement. Engage in the glutes and hamstrings to return to a standing position while pushing the plate up over your head. You will end with the plate straight up over your head. Begin to lower the plate from over your head to return to the initial movement and repeat for desired reps.
20 Plank Shoulder Taps
Begin in a tall plank position with your feet slightly wider to give you a solid base. Ensure that your core is active in order to maintain the appropriate plank position. Once you have established a strong plank position, maintain core activation while lifting one hand off the floor and reaching up to touch the opposite shoulder. Return the hand back to the ground and repeat on the opposite side. While lifting and lowering your hands aim for little to no movement in the hips by keeping the core engaged through the entire movement.
10 Squat Hold + Step Out
Begin the movement by taking a position at the bottom of a squat. Focus on keeping your chest up, your core active and your hips reaching back. From this position lower your hands to the floor and step one foot backwards followed by the other foot until you are in a high plank position. To return to your start position bring one foot back towards your hands followed by the other and then lift your hands off the floor to return to your squat position.
If you are looking for video demonstrations of this workout you can check out my instagram page.
ashleepedlowcoaching.ca 