One of the greatest things about AMRAP workouts is that they can be catered to the amount of time you have. Choose a time for this one and set your timer. It can be as little as 5 or 10 minutes if that’s all the time you have. Complete as many reps as you possibly can of these exercises in a circuit format. Record your number of reps and try to beat it next time. Reps for each exercise are listed below.
Hand Release Pushups (10 Reps)
Begin in a high plank position with your hands underneath your shoulders and your spine neutral with your core active. You can also begin on your knees instead of your toes if needed. Bending through the elbows lower your chest all the way to the floor keeping your core active and your spine neutral. Rest your body flat on the floor while lifting your hands off the floor at the bottom. Then take your hands back to the floor and maintain a strong core and neutral spine push yourself back up to the tall plank position. If you are not able to do this without dropping in the hips or maintaining a neutral spine, move to your knees and complete the movement from your knees.
Plate Tap Down to Overhead Press (12 Reps)
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.
Squat Thruster (10 Reps)
Bring a set of dumbbells to your shoulders in a front squat position. Begin the movement by squatting down and driving the hips backwards and keeping the chest proud. Driving evenly through the feet return to the start position and press the dumbbells up over your head using the momentum generated when you stand.
Plank Toe Taps (20 Reps)
Begin placing your hands right underneath your shoulders and step your feet back into a plank position. Your body should be straight with a neutral spine and your core and glutes active. Maintain the muscle activity throughout your core as you lift one toe off the floor and tap it out to the side and then return it back to the centre. Repeat on the opposite side.
Glute Bridge + Abduction (12 Reps)
Begin by laying on your back on the floor with a loop band positioned around your thighs above your knees. Begin the movement by lifting your hips towards the sky keeping your core active and driving evenly through your feet. Keep tension through the band as you lift up by pressing your knees out slightly against the band. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the top of the movement press your knees out against the band and return to the initial bridge position in a controlled manner. At the end range of motion return in a controlled manner to the floor.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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