20 Minute AMRAP

by Ashley Dale Grant | Oct 30, 2017 | Members, Weighted Workouts, Workouts | 48 comments

[bookmark]

20 Minute AMRAP
Print Workout Here

Have fun with me, and lets see how many sets we can do!! I completed 6 sets total in 20 minutes.

What you will need:

Set of dumbbells, kettlebell and a resistance band if you have one. Dumbbells are the only important ones though!

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: Complete the exercises below for the reps explained, for as many sets as you can in 20 minutes time.

Lateral band walks, 40 steps – With or without a band, you’re going to walk laterally 10 steps in one direction, and then back, repeating again for a total of 40. Keep your knees bent a bit, your bum down, and your feet separated enough to engage the side of your butt.
Stationary lunge with kick back, 10 per side – Letting the weights rest on top of your shoulders for some resistance, go into a lunge position, and then complete 10 lunges with a lift and kick back with the leg behind every time you come up.
Kettlebell goblet squats, 20 reps – Holding the weight at your chest level, and keeping your elbows in tight, you’re going to drop into a low squat to work the abs and legs.
Butterfly bridges, 40 reps – Get in to a bridge pose lying on your back, but instead of having your feet on the ground, you’re going to have them pushing in to each other with your knees falling out. Push your feet together, as you push your hips up and into the air for 40 reps.

Make today badass,
Ashley Dale Grant

[et_pb_blog_extras blog_layout="block_extended" posts_number="3" include_categories="273,280" excerpt_length="90" show_categories="off" _builder_version="3.20.2"][/et_pb_blog_extras]

48 Comments

Jillian Churly on October 31, 2017 at 6:53 am

Done and feeling great!
Reply
- Ashley Dale Grant on October 31, 2017 at 7:13 am
  
  Way to rock it this morning Jillian!! Happy Halloween!!
Ashley Gabel on October 31, 2017 at 3:15 pm

Loved this workout. 6sets feeling great. Thanks Ash
Reply
- Ashley Dale Grant on November 1, 2017 at 7:50 pm
  
  Anytime!!
Nicole Sommer on November 1, 2017 at 3:38 pm

Ah my knees!!!!! Love the sexy thrusts!
Reply
- Ashley Dale Grant on November 1, 2017 at 7:52 pm
  
  Hahaha I’m all about the sexy Nicole!! Make sure you stretch out those quads. It will help with your knees.
Angelika Henning on November 2, 2017 at 5:31 pm

The bridges with heels together? Totally awesome. Felt them in all different places.
Cheers!
Reply
- Ashley Dale Grant on November 2, 2017 at 9:50 pm
  
  Yesssss, that’s perfect!!
April Patch on November 2, 2017 at 6:07 pm

It’s been a while since I did a workout that I honestly thought I might puke… lol
Didn’t feel the previous 3 RF workouts of the week until I set out to do this and then boy it was tough. You lapped me at some point. I’m too slow in my lunges and squats. Sweaty for 20 is all that matters though :)
Reply
- Ashley Dale Grant on November 2, 2017 at 9:51 pm
  
  That’s all that matters – you’re sweaty! Not puking, but sweating ???
goodwink on November 2, 2017 at 8:49 pm

Tough but great!
Reply
- Ashley Dale Grant on November 2, 2017 at 9:51 pm
  
  ????
Patricia Best on November 3, 2017 at 5:19 am

So sweaty! Loved it!
Reply
- Ashley Dale Grant on November 5, 2017 at 10:36 am
  
  Nice!!
Catrina Visser on November 3, 2017 at 9:00 am

Definitely a hair washing day! Yowza!
Reply
Michelle Fraser on November 3, 2017 at 11:35 am

Done! Sweating for sure! :)
Reply
- Ashley Dale Grant on November 5, 2017 at 10:37 am
  
  Beauty ?????
Ashsavage on November 3, 2017 at 12:25 pm

Only had time for 4 sets but still a good sweat
Reply
- Ashley Dale Grant on November 5, 2017 at 10:37 am
  
  I’m sure you were!
Jennifer Wiggans on November 3, 2017 at 4:37 pm

Finished 5 and finished lateral lunges of 6th set … really felt in my lower back!
Sweat was dripping
Reply
- Ashley Dale Grant on November 5, 2017 at 10:38 am
  
  Glad you listened to your body and still got sweaty.
sandra on November 4, 2017 at 6:38 am

Kept up with your pace until the very last bridge set! Thanks for another great start to my day. My husband says he just doesn’t have the energy to exercise in the morning. For me, exercising gives me the energy for the morning!
Reply
- Ashley Dale Grant on November 5, 2017 at 10:40 am
  
  You’re so impressive! I’m like you, even if I’m tired, if I workout I get the energy to do anything. Feels so good!
Becky McDougall on November 4, 2017 at 2:06 pm

This sweat was just what I need! Feeling great, Thanks Ash
Reply
- Ashley Dale Grant on November 5, 2017 at 10:41 am
  
  Perfect! That’s what I like to hear. You’re most welcome Becky!
Tracy Neziroski on November 4, 2017 at 4:07 pm

Got a great sweat on with this one. Thanks Ashley ?
Reply
- Ashley Gabel on October 9, 2020 at 2:26 pm
  
  This is a great workout. Thanks Ash
Kristina Bergeron on November 8, 2017 at 9:19 pm

That was fantastic and perfect for the knee! I’m going to add that waddle exercise to my physio regime. Its perfect low impact but still really feel the burn.
Reply
- Ashley Dale Grant on November 10, 2017 at 9:14 pm
  
  It’s one of my favourites!! Definitely get the band if you don’t already have one.
Jodie Barfitt on November 9, 2017 at 4:42 pm

This was great, I am exhausted today after a 4:30 am wake up with my boys but this was the pick me up I needed to get through the rest of the day
Reply
- Ashley Dale Grant on November 10, 2017 at 9:16 pm
  
  That’s an early morning. Hope it hit the spot for you yesterday!
Amber Ashton on November 12, 2017 at 9:33 am

Super sweaty in six sets! Really liked that one, particularly the bridges!
Reply
- Ashley Dale Grant on November 12, 2017 at 12:27 pm
  
  They are a burner! You love the butt moves lady!!
Kyla Thistle on November 12, 2017 at 2:32 pm

Holy sweat batman!
Reply
Ashley Gabel on January 13, 2018 at 7:59 pm

Awesome workout. Thanks Ash
Reply
Michelle72 on October 8, 2020 at 7:59 am

Done and sweaty!!
Reply
Jennifer Wiggans on October 8, 2020 at 6:03 pm

Holy Shit! Sweaty mess
Reply
lisakvapil on October 9, 2020 at 8:51 am

Fantastic one to go into Thanksgiving weekend. Thank you :)
Reply
anotherwalker on October 9, 2020 at 9:27 am

So sweaty, definitely need to head to the shower after this one!!
Reply
SHERRYEKSTROM on October 11, 2020 at 1:07 pm

Super sweaty! That was a bit tough after yesterday’s booty and core class?
Happy thanksgiving
Reply
- Ashley Dale Grant on October 17, 2020 at 12:07 pm
  
  I bet!! You were on a mission last week Momma!!
LaurenSledziewski on October 14, 2020 at 6:17 am

This one got me sweaty for sure!!!
Reply
- Ashley Dale Grant on October 17, 2020 at 12:03 pm
  
  Lauren I am so proud of you and your dedication lately!! I hope you’re proud of yourself too xo
sandra on October 26, 2021 at 9:36 am

Kept up; although I am sure my weights were lighter than yours! All good, ready for the day!
Reply
- Julie on October 28, 2021 at 7:48 pm
  
  Pretty sure my ? will be hurting tomorrow!
- Ashley Dale Grant on November 1, 2021 at 8:12 pm
  
  Bet you were feeling that during the Halloween walk!!
cmccallion on October 30, 2021 at 9:05 am

I think this was the first time I was able to keep up with you during a AMRAP workout! So sweaty. Feeling great!
Reply
- Ashley Dale Grant on November 1, 2021 at 8:10 pm
  
  Wow, way to keep up Catherine! Love that you can see your progress!!

20 Minute AMRAP

48 Comments

Submit a Comment Cancel reply