If you are looking to get your heart rate up and leave your workout feeling challenged and sweaty then today’s workout is for you. In this AMRAP (as many reps as possible) workout we are completing 3 different blocks of exercises. For each block set your timer for 10 minutes and aim to complete as many reps of the exercises as possible in that 10 minutes. Then take a 2-3 minute break and repeat for block 2 and block 3. If you are short on time or energy today try only completing 1 or 2 of the blocks instead of all three. Choose your own adventure a bit with this one to leave yourself feeling like you got a great workout in! Reps are listed beside each exercise.
BLOCK 1:
Incline Pushups (12 Reps)
A bar can be used and set to an appropriate height or you can use a wall, couch, chair or bench to add an incline to your pushup. Just ensure that whatever you are working with is sturdy enough that it’s not going to slide on you. Come into a plank position with your hands on the elevated surface. Bending at the elbows lower your chest towards your inclined surface while keeping the elbows tucked in slightly (don’t allow them to flare super wide to the side). At the bottom of the movement push yourself back up evenly through both hands to return to the start position. Maintain neutral spine throughout the movement and avoiding letting the hips dip or pop up.
Plank Jacks (20 Reps)
Begin in a high plank position with your hands directly underneath your shoulders and your spine neutral. From your high plank position jump your feet out wider to the side and back together for the plank jack. Repeat for desired reps keeping your core active and your hips and back neutral as you do so.
No Jump Burpees (10 Reps)
Begin standing up tall with your feet hip to shoulder width apart and your hands at your sides. Start the movement by bringing your hands to the floor in front of you by folding at the waist. Once your hands are one the floor jump both feet out behind you to land in a plank position and lower your chest to the floor. From here push yourself back up and jump your feet back in so you are back in a forward fold again and then stand straight up. As the name suggests there is no jump at the top of these burpees. Once you have stood up tall, repeat the motion for the required number of reps.
BLOCK 2:
Squat to Reverse Lunge (10 Reps)
Position your feet hip to shoulder width apart. Begin by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee At the bottom of the squat step one foot out behind you and bend at the back knee to drop into a lunge position. Press through your back foot to return to the squat position and then repeat the lunge movement on the other side. After all reps have been completed, stand up out of the squat position by driving evenly through both feet.
Plate Tap Down to Overhead Press (10 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.
Reverse Lunge + Pulse (10 Reps)
Begin with your feet together side-by-side. Step one foot back behind you and bend both your front and back knee to lower into the lunge. Your goal is to achieve a 90 degree angle at both your front and your back knee. At the bottom of the movement pulse before driving through both feet (front and back) and return to the standing position. Alternate legs completing the desired number of reps on both legs.
BLOCK 3:
Lateral Jumps (12 Reps)
Position your feet hip to shoulder width apart. Begin reaching your hips back slightly taking a slight bend in the knee. From this position jump laterally as far as you can landing fully before beginning the movement again. Repeat the motion for desired reps.
Squat Jumps (10 Reps)
Position your feet hip to shoulder width apart. Begin by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). From the bottom of the squat position explode through your feet jumping up out of the squat position. Use the power through your legs to jump as high as possible. As you return to the floor land softly but bending your knees and returning to the bottom squat position. Repeat the motion for desired reps.
Bear Crawl to Plank Step Outs (10 Reps)
Begin on your hands and knees with your hands positioned right underneath your shoulders and your knees right underneath your hips. Tuck your toes under and lift your knees off the floor maintaining a neutral spine as you move into the bear crawl position. Keeping the core active step one foot back by extending the knee followed by the opposite foot to assume the plank position. In the plank position ensure your core is active and you maintain neutral spine. Then step one foot back in positioning the knee back under the hip while still hovering off the floor followed by the other foot. Repeat for desired reps.
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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