20 Minute Ugi AMRAP Workout
Print Workout Here
I love AMRAP workouts (as many reps as possible) to really challenge yourself, because you track your sets and see if you get do even better in a couple weeks. With that being said….let’s give it all you’ve got ladies!!
I completed 6 and 3/4 sets! Beat me!!
What you will need:
- Ugi – but not necessary
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the exercises for 20 reps each, finishing as many sets as you can within 17 minutes.
- Weighted squat jump – Holding the ball with both hands, touch it down towards the ground, and then lift it up towards the ceiling (about head level) using your core and your arms, keeping your back nice and straight, ensuring your pushing up with your legs.
Modification: Squat with ‘kettlebell’ swing. - Skull crushers, right – Using the weights, jump OR walk out into a plank position, then while here, complete 2 alternating plank jumps to the hands. Following this you’re going to jump OR walk your feet back in, before you come up out of your squat position to standing. It is vitally important that you have great posture while doing this, so make sure you look forward, squeeze your shoulder blades together and keep those abs tight. Always push up through the heels, so you’re not putting the weight into your knees.
- Skull crushers, left – Same as above on the other side.
- Abdominal extension with alternating leg extensions – Hold the weight above your chest with both hands, then lift your legs with bent knees, so they are directly over top of your hips. From here, extend the weight over your head until your biceps come beside your ears, and at the same time you’re going to alternate extending one leg out in front of you. Really watch your breath here!!
Modification: If this bothers your lower back, keep your legs lifted and bent above your hips, and then move the arms. - Back extensions – Lying on your stomach, with your arms crossed at the forearms, and your head resting on top, inhale as your raise your chest off the ground for a gentle back extension, and then exhale as you come down.
Modification: Bi-lateral back extension/bird-dog back move
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Sweatingggggg ? Glad I chose to get this one out of the way haha happy Monday! I was panting… and I’m soaked! I really liked that one actually… I used 10 lb UGI. I went through 6 times but I did pause it once to catch up so I actually don’t know how many I would’ve done in 17 mins straight!
Good for you Jackie!!! I’m impressed. Between this and you’re eating you’ve been on fire!!!
Wowey Zawey is right!!
Hahaha, that’s what I like to hear!!
Very sweaty but so needed after today! I did 12 lbs ugi and kept up with you except at the 4th set I dropped the ugi when doing skull crushers (my nemesis) but picked it back up. I did start with the jump squats but I think I must have short arms because touching the ground felt weird so I switched to kettle bells at set 3.
Tough one. Used my 12 lb ball and the first 2 exercises were really hard! But I pushed through, not as many reps but I finished:)
Nice work Jillian! That’s a heavy ball ??????
Great sweaty one. Thanks Ash
You’re welcome! Look at you two ugi workouts this week!
That was an intense workout! I think I made it to the back lifts in round 5. I used my 12lb Ugi and I was wishing I bought the 10 but I powered through. Feeling amazing.
Nice work pushing through Kim! I bet it felt fantastic!!
wow I normally use 10 lb weight and got a 12 ugi and omg im dying
Hahahaha good on you Ash!
My first really ugi workout with my 14lb ball…5 sets and my arms were jello! Happy Friday
I’m sure hoping my arms can lift a beer later ;)
I haven’t even tried 15lbs yet. Nice work lady!
This was hard even without an ugi lol
Without a doubt!!
Super sweaty! That was awesome!!!
Boom! Great way to start your Saturday!!
Some modifications but all caught up.
?
You’re amazing.
That was a nice Sunday morning workout! I followed you through the sets/reps. Thanks Ash!
Awesome work Andrea!! And you’re most welcome. Hope you had a great weekend.
Loved this one! Definitely a keeper to try in a few weeks! Thanks Ash!
That’s awesome! Hope you recorded your numbers so you can try and dominate even more ??
Great butt kick. Thanks Ash.
Done… just under 5 reps with a 12 lb UGI. Sweaty mess!
Wow I bet!!! I bet you’re also a little tight today!
It’s been a really weird month for me with many days rest between workouts each week… although I think I needed it. Had some mental exhaustion and needed to regroup. That triple header last week also wore me down! I’m back and ready to be focussed and hoping to be all caught up by Sunday ?Thanks for a great workout as always!
I wouldn’t normally recommend a triple header but understood it was a random thing to get caught up. I’m glad you gifted yourself with some much needed rest.
Good one. 5 sets. Bookmarked this. Thanks Ash.
Was not feeling well all day long, but I said yesterday that I was going to fit in a fourth this week and I’m glad I did. Super sweaty, but feeling better than I did all day.
I bet you were feeling super accomplished after not feeling it all day. Nice work Amanda!!
Tough one when there are no breaks! Breathing heavy at 6:12 am
They sure are…way to challenge yourself Sandra!
done!
Done… super sweaty!
That’s an old one :) Thanks for the sweat
You are most welcome Ash!!!!
Super sweaty! No weights and managed to get through 5 rounds plus squats.
Nice work Jody! You’re on fire this week!
Great way to start the day and completed a full 7 sets?
Look at you go!! Nic work Tracy!!
Look at you go!! Nice work Tracy!!
Sweaty mess!
I’m sure that felt good!
I remember doing that workout the first time it came out… just as sweaty as it was then ?
Love that I can still make you sweat Sherry!