AMRAP Burn
Print Workout Here
Today is all about 10’s! We have 2 AMRAP’s we’re going to do each for 10 mins. So once you finish the AMRAP you are done with it, so that should bring some extra push – and relief – as you work through them. You’ve got 25 minutes to work through
What you will need:
- Just yo’ sexy self + 1 Ugi Ball or a weight if you don’t have one
Warm-Up:
- Hamstring Stretch + Lateral Lunges + Marching Twist + Plank Walks
Workout: Set the timer for 10 minutes and work through the following sets for 10 minutes each. Do each move for 10 reps then move on to the next one. There are only 2 moves in each set. Work through the 2 moves for 10 reps continually for 10 minutes. Try and rock out as many as you can.
Set 1
- Kneeling Ball Slams – Get on your knees and grab the ball. Raise it up over your head then drive your arms down and slam the ball to the ground. Pick it up and start again. The sound in mine makes it sound like my house is about to collapse! If you can’t slam it then do the exactly same set up but as you bring the ball down hang on to it and then press it into the ground with more control.
Modification: No Ugi ball? Use a weight and do the same modification as the non-slam and then bring the weight towards the floor. - Figure 8 Plank – Start in high plank with the ball or weight on the outside of your right arm. Roll the ball or weave the weight through your arms in a figure 8 motion going around each arm with the opposite arm. As the weight/ball comes to the middle then you switch arms. Going around both arms is 1 rep. Be sure to keep your feet separated wide so you don’t wiggle your hips. This is crucial for maximum core work. You will see me lose my form especially near the end.
Modification: If you can’t be in high plank get on your back in dead bug keeping your abs fully engaged and weave the weight/ball over your chest with straight arms in a figure 8 motion.
Set 2
- Controlled Squat and Power Press– Grab the weight and hold it at chest height. Squat low and as you stand power the weight up over your head for a press. The more power you utilize from your legs the better. Control the weight down slowly and then repeat.
Modification: If you can’t press then curl instead. - Lateral Lunge / Side – Standing with your feet hit distance apart step to the right with your right foot and then lower your bum as low as you can over your right knee. Your left leg should be totally straight and remain straight the entire move. Once you are in a low lateral lunge pop back up to standing making sure that your left leg remains straight. Bring your knee up to a high knee to complete the move then repeat on the same side.
Modification: If you can’t lateral lunge you can lateral squat instead. Some people the full leg extension can bother their knees. Be sure to not follow momentum and complete a proper squat, don’t lean to one side more than the other.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
Felt great, didn’t have ugi at work so I used a 5kg medicine ball?!
Great modification Ash! Works just the same :)
First set had my arms smashed! Second set heart pumpin and wowzers the legs!
Ahhh I love that smashed feeling! Great job!
Awesome sweatiness
Pure Awesome!
That was something a little different! Thanks, Nicole!
Great work Amber!
When I did this yesterday I was definitely sweaty at the end but felt like I cheated a bit because I had to do the modification for the planks because my kid kept trying to crawl under me and steal my weight…. But last night and today I am feeling so sore and in the abs… Love it! Taking a rest day today after 5 days of workouts. Thx Nicole
Modifications doesn’t mean cheating in the least. A lot of times, especially if I’m tired the modifications allow me to feel the move even more. Clearly the same worked for you. After 5 days of training that awesome body of yours your body will LOVE the day off :)
Super sweaty, thanks Nik!
Amazing work Nic :)
Ohhh dear kicked my rear!
Love a good rhyme – and burn!
That was intense but good thanks for that
Anytime!
Way to rock it Dawn!
Done! Thx
Boom!
For simple moves that ball sure makes it tough. Thank you!
The reps def add up :)