26 Minute AMRAP Workout
Print Workout Here
A great strength workout to work off some of those pool side drinks! Remember when you use weights, you burn calories for up to 48 hours after your workout. Wooohooo!!!
What you will need:
- Weights (heavy & light if you have the options
Warm-Up:
- 2 minutes of various workouts
Workout: AMRAP – as many reps possible! Do the first 2 exercises for 10 reps each, for as many sets as you can for 2 minutes – minute off – 3 minutes – minute off – and then 4 minutes – minute off. Following this, you will follow up with the next set of two exercises with the same format.
- Single side clean & press – 10 per side – With one weight in your hand, and the opposite hand behind your back, complete 1 squat, slightly going off to the opposite foot and then bring it up for a hammer curl and then shoulder press. Complete this for 1 reps before you switch sides.
- Alternating lunges with triceps kick backs – 10 reps– With one weight in each hand, step back into a lunge while at the same time doing triceps kickbacks with your arms. Keep the inside of your biceps tight towards your body, and then really kick the weights back to feel the back of your arm.
**Do the above two exercises back and forth for 10 reps each as many times as you can in the format above. After the first 12 minutes, follow it up with the exercises below the same way!
- Jump squats OR weighted squats – 10 reps – Jump up as high as you can, and then low as low as you can so you’re gentle on those knees! Make these explosive to really get the cardio going! If you prefer not to jump today, use the weights instead to add some intensity to the workout.
- Staggered push ups – 10 reps – With one hand in front of your shoulder, and the opposite hand behind your shoulder, do a push up, switch the hand position, and then do another push up. Repeat this for 10 total!
ALTERNATE THESE EACH SET WITH THE EXERCISE BELOW - Mountain climbers – 10 reps per side – With your shoulders directly over top of your hands, keep those abs in nice and tight while you run those knees in to work the lower abs.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass!
Ashley Dale Grant
Glad I used 10 lbs! I normally don’t enjoy amrap workouts but I liked this one for some reason :)
Oh good! You must have been in the zone!
This workout has me still sweating 15 minutes after I finished it!! Love the weighted workouts
Way to rock it early morning Julie!! The weights love you too!!
Wow! That was a challenge this morning! I’ll be coming back to this one!!!
Bam!! Love hearing that.
That was sweet torture!
I love hearing that!!!
Holy shitballs!! AMAZING!!!
Yesssss!!! Music to my ears!!
Yowzers! I may have paused the cardio portion once?
Lol, as long as you got it done I’m a happy happy girl!! Happy Friday Leslie!!
Very tough and you outlapped me several times as I had to slow down and take modifications. Still a great workout!
As long as you were pushing and sweaty, I’m a happy girl!!
Hoy shit! I thought I wasn’t sure I was going to survive that one ?
Cheers
Well you did enough to write! That’s good. So happy you’re back Jenn!!
I was hating this (in the best way possible lol)
Yessss!! That means I did my job ??
That was intense Ash! I definitely couldn’t keep up with your pace but the sweat was pouring so I consider it a success. What kept me going was the calorie burning for the next 48 hours…lol
And I don’t just say that to get you moving, it’s true!! Enjoy that extra Calorie burning friend!!
Good stuff Ashley!
You got it Angelika ??????
I am really glad I did not piggy back this one yesterday and waited until today to complete! So sweaty! Feels so good to have wrapped up 23 months with you!!
I’m happy you didn’t either. You wouldn’t walk for a couple days lol. It’s almost our 2 year anniversary. So exciting!!
Not as fast as you but just as sweaty. Did this by the pool and now im jumping in frig
I bet that felt simply fantastic! Great job Ash!
Omg this killed me
But really you mean it made you feel alive right?! Hehehe.
Could have used so many excuses to not do this this tonight but I sure as heck didn’t use em! Early morning, crazy busy day, internet connection screwing up, first day of holidays… nope didn’t stop me! Feel so much better after that thank you as always!
Wow that’s freaking amazing!!! Good for you Kristina. Those ones are both physically and mentally rewarding.
I was dying on the 2nd set of exercises!! Needed a good butt kicking after having a few cheats this weekend! :)
I bet it hit the spot!! Nice work!!
This was soooo good man those push ups were killer I thought I was going to barf after the second 3 min set.
Thank goodness you didn’t! No one wants to clean up that mess after a workout ? nice work Jodie!!!
Sweaty mess. Loved that you kicked my butt with this one Ash.
I love it too!!! Nice work Ash!
So brutal. That was my toughest one to date! Ass kicked.
I bet you feel amazing!!! And it shows how far you’ve come that you even survived it!!
My legs and arms are shaaaaking!!
Nice one!! (5kg weights)
Have no idea how I finished:)
But you did it!! Great job Kristen!!
That was a sweaty one, but I definitely can tell my cardio has improved after that. Yeah, for the small win!
Woah! Thankfully it is hair washing day LOL
Woot! Woot! Here’s to a strong start for this beautiful new week!
Feeling pretty badass that I was able to finish that one!!!!
First workout in about 2 months. Had to do some modifications, but still sweaty!
What a workout…sweating like crazy!
Got my sweat on! Thanks!
Wowzzers!!! Sweat is flowing and dripping like a tap! Glad I pushed through it….for me that was a very tough one!
You know it is a tough one when mountain climbers are the “break”!
Agreed! Mountain climbers were the “break!”
Sweaty mess!
Sweating puddles. Kicked my ass. But loved it, and loved the weights. Phew!
Great start to a Monday morning. Took the jumps out, used a chair for support and took it slower than I normally would, but it felt so badass.
Why oh why was hair washing day yesterday!? So sweaty! Lol thanks for a fantastic workout Ashley!
Oh wowzers! ? so sweaty after that one!
I thought I was going to cry lol, it kicked my butt for sure!
Sooo sweaty! My stretches were slippin and slidin everywhere!
Super drenched with sweat Ashley! Thanks for that awesome workout!
At the cottage and forgot weights, but grabbed some stuff I could find for weights. Still super sweaty! Thanks!
Sweaty but done. Did it back in 2017 and I still can’t quite keep up with you but love how you pushed me virtually!
I’m glad you kept saying don’t stop. Working out when you have your period is no joke sometimes. It took everything I had to keep going today but I did.
That was tough but glad I stuck with it! Feeling awesome ?
I’m glad you stuck with it too!!
Super sweaty one. Last set was tough!
So sweaty! I’ve done this one a few times I think over the years. It’s not easier for me… but I keep trying.
If it gets easier…you’re not trying!! So I would say job well done, beauty!
Holy sweaty! Glad I stuck with it!!
I’m glad you stuck with it too!!! you rock!!
Looking back through the comments, this is my third time completing this workout. Pretty sure I was just as sweaty as the last two times!!!
That is so awesome, and I saw the sweaty selfie….I’d have to agree!!! HEHE
Done!
There you go!!!