18 Minute AMRAP Ugi Workout
Print Workout Here
This workout kicked my butt!!! I completed it with 6 1/2 total sets. I’m excited for you ladies to do this workout, and let me know how you felt after, and how many sets you got too!!
What you will need:
- Ugi ball or dumbbell if you have one!
Warm-Up:
- 3 minutes of various things.
Workout: AMRAP = as many reps as possible. Complete the exercises below for the amount of reps listed, as many times as you can in 15 minutes!
- 20 Backwards lunge with kick + jump – Start with your right foot behind you in a lunge position, lift the ball or weight up above your head (this is your starting position). From here you’re going to ‘slam’ the weight off your back knee once you bring it up, go back into the same side lunge, and then jump to the next side.
Modification: Eliminate the jump and walk it up instead! - 20 squat & twists –– Start with your feet hip distance apart, and then take your right leg behind you in a curtsey (off to the outside of your front leg), while at the same time doing a bicep curl.
- 10 push-ups – With your hands nice and wide, complete the push ups on or off your knees, just keep that chest forward and try to bend your elbows 90 degrees to get nice and deep into the chest.
*** I completed 6 ½ sets! Let me know how you did!!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
OH MY GODDD!!! PURE EVIL!!!! LOL
I love everything evil. You’re welcome!!! Lol
7 rounds. Most push ups on knees though. Holy shit!
I know! I’m scared to do it again lol. Nice work Angelika!
10 pound weight, finished off the 7th set and I’m obviously a sweaty mess!
Even my arms and legs are dripping sweat! That was awful and wonderful!!!
The first time in a long time I have had to stop a workout half way through. I was just feeling way too winded after barely pushing out 3 sets. Fairly certain I am coming down with something. I’ll come back to this one again soon.
I mean this in the best way but I did not enjoy this. And holy you really smack your legs with that ball girl! My three year old came over and started watching saying he thought your ball was really cool lol. I will have to get one.
Sorry for the late response Jodie! Thanks for responding back to me. Super cute about your little guy!
Holy HELL!!! that was a a tough one done with a 14lb and my shoulders are killing lol
YOU ARE A MACHINE AT 14lbs! Way to go Lisa!
Okay that kicked my butt! First workou in a week after having a stomach bug whip through our house!
I saw that! Hope you’re feeling better and the weekend got you all rested and ready to rock again!
Happy Saturday! 12 lbs but still can’t do slams so did low squat with curls instead.
Happy Saturday to you (even though it’s Sunday now!). Hope you had a fantastic and sweaty weekend Kendra!
Wow that was a killer. Struggled 14-16 lbs ball. Ty ash
I’m so impressed you gave it a go at 16lbs. That would kill me! You’re a machine Pat!
Done! That was great!?
Love to see you sneaked us in this weekend! Nice work Tracy!
Done almost 7 sets and the hubby did it with me. Thanks Ash.
Oh wow that’s awesome!! Go Duane!!
Took a week off and thought I’d start with this quick one. Think it killed me haha
I bet your body was ready for it after the week off!! Awesome way to start your week Kim!
Pheeeewwww. Seven sets right at the buzzer. #hotinherr
You rock Amber!!! ???
Pretty sure I only got 5 full sets but I rocked the 16 lb TKO ball because you said my arms will thank me. I think they might already dislike you in that whole love hate kinda way. I’m going to try using it more. I couldn’t jump and manage that thing first set so modified. Damn I am dripping though!
I bet!! Your arms will hate me, but when you see the results you’ll be running over to give me a hug with them!!!
Holy sweaty one for the hottest day of the year! Feeling Great!
You picked a tough one to do today!! I hope you’re hydrating! Lol
I forgot how killer that one was. 12 lbs ugi and my arms are on fire.
This is a total noodle arm workout!
That was awesome without weights!! LOL still dripping with sweat everywhere!! Thank you for the great workout!!
I have no doubt! Thanks for hanging out with me today!
5 and 2/3 total I think, but I had to drop the 12lbs after the 3 or 4th set
Super sweaty!
I’d say! Anything about 10lbs is tough! You rock lady.
I am sweating everywhere!!
Amazing Monday
Way to push it lady and start your week like a badass!
That was a doozy!
That’s my specialty! Here.
I meant *hehe
.love this workout thanks Ash
Holy Moly is right!!! I can’t even type properly my arms are so shaky lol. I used 14lb ugi and got through 6 sets. But barely made that. This ugi ball feels so much heavier than it used to…I think I’ve lost a lot of the shoulder strength I had built up a few months back because even tho these workouts used to kill me, I didn’t feel like my arms were actually going to give out so early in the workout :( Guess I just gotta keep at it :) Thanks for another killer ugi workout!!
You’re most welcome! Hey, I haven’t worked out in 5 months! Can only imagine what mine would be like. It’s a nice push to hustle though!
Holy! I forgot how good this workout was. I used my 11lb moveBALL, and got in about 5 to 5 & 1/2ish sets (I believe). I felt like it could have been a better workout for me, but given the distractions I’m just happy I showed up and gave it my all for what I could. It’s the intention that counts! Walking away drenched in sweat with the feel good endorphins flowing. Thanks for the great workout.
Ummmm it sounds like a lot of success to me!! Way to go lads. Happy to see your name pop up!
That was tough! did 14lbs but with modifications still felt the burn and was a sweaty mess
Holy shit that’s heavy!! Way to go lady!
My first workout with you guys! I modified quite a bit as I haven’t done a real good cardio interval workout in about 1.5 months…so I knew to be gentle. I’m also nursing shoulder tendinitis so I did a variety of crunches (leg ups and dead bugs) instead of the pushups. All in All, felt good to get sweaty again, however not looking forward to how my legs are going to feel in 2 days when they feel like jello now! Ugh!
You’re amazing!! I love how you knew off the hop to modify and listen to your body. So badass lady. Welcome to the fam!
that just kicked my butt!!! going to feel that later!!! THanks!!! :)
Wowzers the heart was pumping!
Holy momma forgot how killer that was. 14 lbs was tough. Sweaty mess ty Ash
A day late, but I kept up and did 6.5 with a 10 lb dumbbell. SUPER SWEATY, but needed it! Thank you Ashley, I love love love doing your workouts again!!
Good Lord!! When you haven’t done an ugi workout in months…. that’s a killer!! Can’t wait to see how the shoulders and chest feel tomorrow!! :)
That was intense
Dragged my butt to start but loved it! 12lb ugi ball whole way through. 6 sets plus lunges. Worked out in front of the AC vent and I’m still sweating my butt off! Thanks for the workout Ashley! LOVED IT (as usual)!
YOU ARE AMAZING! Thank goodness for AC’s during this weather and these workouts LOL
Used a 10 lb ball. I didn’t count, I find numbers trigger me, I focus on how many other people did and I find myself comparing :(
It was a great workout though, I’m a sweaty tired mess!!!!!
Well at least you know this about yourself!! This is OK!!
Wow. I’ve missed my ugi but totally feel it more because it’s been so long!
I imagine I would too! HAHA. It’s been a while since I’ve picked the ball up!
Holy bananas
More like Devil Bananas
Yowza! Word of advice do not attempt when exhausted! Or in a hot garage during a heat wave! Other than that no complaints lol
You are speaking words of wisdom there! Make sure you have some salt today!
That was tough! Especially since my arms are still jello from bootcamp on Monday.
This would have been SO HARD!
Dripping mess! Workout 96 of RF done!
96 of 2020! Way more cumulatively lol
FAIR ENOUGH! LOL
It’s been a week where we drip sweat, when you add this in…ouch!! 4 more to go!!
I am dripping sweat, wow!
Beauty!! Nice work Cass!
Modified (no jumps for me) and used a 12lb weight. Got through just about 5 rounds. That was a sweaty one! :)
That’s incredible Nikki! So proud of you!
I can’t feel my shoulders and my WRISTS are dripping with sweat! I went past the time by just over a minute to get 7 sets in:)
WRIST SWEAT IS SERIOUS!! Haha. Way to go Erin!! Love that you finished it off.
Omg I NEEDED that. 12lb UGI ball got through 6 sets I did not jump as I have knee pain this week. Thanks Ash!!!
Still would have been super intense! Nice work lady, and be sure to foam roll those legs! You’ve been working out a lot lately, you need to keep that body open!
That was evil! kept up to you with a 10 lb weight
You rock, great work Sandra!!