24 Minute AMRAP Workout
Print Workout Here
AMRAP as you ladies likely know by this point means AS MANY REPS AS POSSIBLE! So this workout is always a sweater. We’re working 2 exercises back and forth as many times as we can for 2 mins, 3 mins and then 4 mins. It’s great for endurance and really working those muscles. I hope you enjoy! Let’s do this!
What you will need:
- Weights
Warm-Up:
- 2 minutes of jump rope
Workout: Complete the two paired exercises below for 10 reps each back and forth as many times as you can for 2 minutes on, minute off, 3 minutes on, minute off, and then 4 minutes off. Do as many reps as possible within those time slots!
Set 1
- Forward kick, lunge and jump switch – Starting in a lunge position, kick your back leg forward and then take it back into a lunge again before you jump switch to repeat on the next side.
Modification: If you need a break from the jumps, after you complete the kick go back into a lunge and then switch sides. - Hammer curls – Standing with your feet hip distance apart and your knees slightly bent, keep your elbows beside your rib cage while you bring both hands up towards your armpit like you’re going to stick your thumbs in your armpits. With hammer curls your palms are facing each other, not out front!
Take 1 minute off before you continue the same cycle below with the two exercises listed
Set 2
- Side to side squats – Starting with your feet together, your butt dropped down low and your back nice and flat (shoulders retracted) alternate stepping your feet out to each side to sink into an even lower squat. This means the whole time you’ll be in a low squat!
Modification: If you feel any lower back discomfort during this instead of staying low the whole time I would like you to stand up straight when your feet are together and then drop your bum when you squat off to the side. - Bent over back rows, 10 each side – With the weight in the right hand, drop your left hand or elbow on top of your left knee and then bend forward and take your right leg far behind you so you can back row that puppy up! Repeat the same thing on the next side.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That was excellent! Thanks Ash:)
You’re welcome! Have an awesome weekend Andrea!
Thanks Ash. Love anything with bum incorporated into these days.
Me too! WORK THAT BOOTY!!
had one of those weeks and had decided I was skipping the work out .. Drank half a beer and changed my mind! I’m soaked and ready for the rest of my beer :) Happy Friday!
Wow get out! That’s awesome Jen! Good for you. I’m impressed.. Hope you enjoyed the beer after! Lol
Good one. I’m sweaty.
Perfecto!
I like the AMRAP workouts:). Feeling grumpy before now feeling great:)
That’s what I like to hear! Nothing can fix a mood like a good sweat session. Have an awesome weekend Jillian!
Love amrap workouts!!! Great start to the weekend! Have a great weekend!!
You bet it is! Have an awesome weekend yoirweld Patricia!
Loved it! Thank you Ashley, really needed it.
My pleasure! Hope you’re feeling that today ;)
Yeah, girl! That was great! Bring on date night!
Yahoo! And what a great way to get it started!
Missed the last 4 mins but ran out of
Time
Still dominating though!
All done and on to a hot summer’s day!
I’d say! You likely went from sweating to showering thrn sweating some more. Lol. Nice work!
Another GOOD one for me. At around minute 21:52 you see just what Gordon thinks of this workout. HAHAHA [Hint: look in the background]
Haha yup! Poopy time, pay attention to me! Love it.
Done. I missed this on Friday due to my son’s ball tournament ( they won the whole thing!) but caught up tonight! I haven’t missed one yet!
Get out that’s incredible! In both accounts. Your son winning the tournament and that you haven’t missed a workout. Domination!
I sweated enough for the both of us lol
Haha amazing! Nice work!
Better late than never! Never finish a month with one of the RF workouts not completed is my goal! I’m going for every single workout posted in my first RF year to be completed. I’m close – finishing month 10! Did I mention that you are the best? Thank you for all you do! Yes it is a career, but it is the passion that is admired ♡
Honestly April I just think it’s so fantastic that you’ve been so committed to the workouts. Its been such a pleasure watching you get stronger both mentally and physically, but most importantly having your positive force of energy within Royally Fit. You’re the best. Can’t wait to see your ten month write up!
So determined to finish all the June workouts before the end of the month haha looks like I’m going to have to double up the next couple of days!
That’s impressive! I think you can do it!
Great workout!
Nice work Ash!
Good one thank u
You’re most welcome Ash!! Hope you’re having a great day as a result!
Liked that one, Thanks Ash!
Anytime lady!! What a great start to your week ??
First set I was behind by 1 but kept up for 2nd set.
Happy monday
You are amazing. Great job!!
Done! Lower back was sore from last week so I did the modified squats but kept up!
Thank you again!!
Good call!! Stretch the shit out of your hamstrings and hip flexors. It helps the low back!
Great workout and it flew by! Thanks Ash, that was a good one! How much do your weights weigh?
Anytime Momma! I can’t remember the weights I used, but either 10 or 15. They’re my go-To’s.
Done! And you might now have been but I was definitely a sweaty mess by the end… Dripping in fact! Glad I could keep up and my butt and quads were burning especially the last few sets of side squats
LOVE the burn and love hearing that. Way to push yourself lady!
Done and sweaty!
Very sweaty! Think I’ll have a sore bum tomorrow!
Nice burn! Thanks Ash:)
Wow very sweaty. I must say that I actually stayed with you. I am usually pausing you and going at my own pace. Thanks for a great workout Ash I really did enjoy this one and I didn’t even swear at you today lol
Felt that one after a few days off!
I’ve had 4 days off from RF this week and it kind of feels like a lifetime! I’ve got a busy RF weekend ahead to make my goals this week. This month is flying by, too quickly!
Jello legs! Feeling good and strong! Thanks Ashley!
I’m so happy you started your Monday off feeling strong Jenna!
That was great! I did get very sweaty but kept up with you! Feeling good.
That’s awesome! Way to keep up Momma!
Just what I needed. Was in a funk this afternoon and a good sweat helped! Thanks Ash!
I’m so happy it helped!!
Kept up! Done before 6:30 am!
You are a badass, Sandra!!
Wahoo! I am a sweaty Betty and I kept up! Feeling awesome! Thanks Ash!
I’m glad it made you sweaty and feeling awesome!!
Whew, good one, nice and sweaty! Thanks Ashley!
You’re welcome Cara! SO HAPPY TO SEE YOUR COMMENTS!
Sweaty mess here! The AMRAP workouts always kick my butt, but it feels so good after :)
I agree, AMRAP is hard physically, but always makes me feel like a rockstar mentally!
Wowzers! That was a sweaty one! Thanks
I hope you’re keeping well Jen!!
Wow. Super sweaty after that one!
You rock Karyn! I just love seeing your comments on this, and your face in the classes.
Dripping ?
OH YEAH!!!
Well that was a bit tough after booty and core class yesterday! Sweaty!
Well that was tough after booty and core class yesterday! Sweaty!
So hard I said it twice lol
Oh boy I bet it was, but I bet you also feel BADASS!!
Sweaty sweaty mess!
Super sweaty! Great workout Ash, kept up with you!
Way to go beauty!! You rock!
Loved the pace of this one! Perfect for me. Thanks!
Loved the pace of this one! Perfect for me. Thanks!
You are most welcome Megan!
Definitely need a shower…sweat was dripping!
I bet! It was such a hot weekend too!
Kept pace with you and felt the burn! Thanks for a great workout ?
You are welcome!!