AMRAP = As many freaking reps as possible!
Print Workout Here
I just love this workout. It’s tough, and challenges your muscle endurance in a different way. I may not have dominated the first two exercises like I would have wanted to, but I still did as many freaking reps as I possible could J Today, I only need 24 minutes of your time. Let’s do this!
What you will need:
- Dumbbells if you have them
Warm-Up
- 50 jumping jacks + 10 burpees for a total of two sets
Workout – 50/10
- Clean and press – With the weights in both hands, do a squat followed by a bicep hammer curl (palms facing in), and shoulder press.
Modification: If you don’t have a set of weights on you, do some low squats or jump squats instead.
- Plank jumps – In a high plank position (shoulders directly over top of your hands) jump both feet in towards your hands as close as you can (while keeping your palms on the ground), and then jump them back out with your abs in nice and tight.
Modification: Walk both feet in and out.**Do both of the exercises back and forth for ten reps each, as many times as you freaking can! You will continue doing this for a total of 2 minutes (then one minute rest), 3 minutes (then one minute rest) and then finish off with 4 minutes of work (with one minute of rest), before moving on to the next two exercises. - Alternating backwards lungs with weights in hands – Alternate your legs behind you dropping as low as you can to really work that butt. Take your time to ensure you bend them both 90 degrees.
Modification: If you don’t have weights and you want to increase the intensity, do jump lunges instead. - V-Ups – Starting on your back with your legs extended all the way out on the ground, lift both legs and arms off the ground at the same time to come up to a ‘v’, and then come back down but this time don’t let your feet or hands touch the ground.
Modification: Don’t force yourself all the way up if it hurts your back.**Same method as above!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Great Friday morning workout. Tough one :)
Haha yup! Have a great weekend Pat!
Great Workout.. My abs are on fire :)
That’s hard for me to do with your little abs of steel so this makes me happy!
shoulders are burning! :)
That means you did a great job! Awesome start to your weekend!
Loved it! I appreciate your honesty, Ash….even superheroines have rough days!:)
Oh yeah it was a touch one! It’s good to stay humbled 😁
Had to try it!
Haha I hope you liked it!
I managed to squeeze this one in before work. It was worth getting up early for!!!!
What a way to start your day. I bet you could keep this up as the weather gets nicer and the sun is out earlier!
I liked the change…it was a hard one!!!
I’m digging these workouts a lot right now, so I’m glad you liked it!
Nice and Sweaty. Great way to start my Thursday Morning. Love this workout…
You’re on a mission right now Ash!
Felt exhausted all day but feeling great after this sweat session! Love this style, time flies by
Its my new favourite! Glad you enjoyed it 💪
Haha I just realized the emotions on my phone come up as a ‘x’ here…not a flexing arm. It’s looking like I’m just loving everyone these days LOL!!
That was a tough one! Had to modify the v-ups, but made it through. Happy Easter!
Yeah good for you! I’m just loving the kind of roll you’re on here Cara. Happy Easter to you!!
Haha I just realized that! I just thought one of the cats jumped on ur computer while u were typing lol
Done and done. Arms are tired, legs are shaking and abs are burning. Thanks for this afternoons workout. Feeling good
Beautiful work! Great way to start your week Dawn!
That killed me. Another sweat fest…
Sweat fest…love that!
Definitely sweating and feeling all my muscle groups. It was a tough one to get motivated to do, but it was nice to see that you were having a tough one too. Misery loves company, lol!
People really do love seeing me struggle! I’m not a superstar that’s for sure. Glad you were too! Awesome work Sandie!
It was a tough one for sure!!!
Damn straight! But you did it!
Well that was fun
Haha…do I sense sarcasm? Lol
Ugh, dreaded hitting play but glad I did!
Good for you Jen! Always worth it in the end.
I thought you were hilarious when you kept saying “go faster than me if you can” considering how many times I had to hit pause! That was gloriously tough!
Haha it was damn tough! Thought I’d throw the go faster option in there…one day!
Hahahaha some how the remainder of my post didn’t go!! I also wished everyone a happy Monday and to get pumped for the final week!!!
You rock! Lets freaking dominate this last week.
complete
And now you can enjoy his beautiful day you have ahead of you! Gorgeous out!
Those 4 minute sets never seem to end!
Shower time.
I know right?! What a great way to get some energy before school, and taking care of the famjam later.
That was a tough one! Great way to start my day! Thanks Ash
My pleasure Jen! Now you can really enjoy this weather after work!
Done!
Perfect!
Done! Those V-ups are hard man!!
Oh yeah and you should be thinking of me in the next couple hours when you laugh!!
Great Sweat Fest!!!!
That’s my favorite festival by far!
Done!!
Boom!
I’m catching up on the workouts after enjoying some runs in this beautiful weather. This one was fun. Thanks Ashley!
done
Really didn’t feel like working out today but so glad I did. This was an awesome one!
Good for you Patricia! I bet it set you up for an awesome day!