AMRAP SURPRISE
Print Workout Here
This workout style really makes you push hard in a short time. I set some goals for myself and I hope you can keep up OR even better beat my numbers! I want you to push hard in each one. If you have time to do this video twice and beat the numbers you did the first time go for it. Otherwise please write them in the comments below so that you can come back to this and beat them :) As a bonus I felt like I really wanted more abs at the end so I do a 7 minute ab slaughter at the end. Without the surprise it is only 20 minutes with warm up and workout, with the surprise it’s 28 minutes. You can always come back to it. If you don’t have time then skip to 28 minutes for the stretch :)
What you will need:
- Just your sexy self and 2 hand weights, I used 10lbs and 7lbs (the 7s were pushing it for me)
Warm-Up:
- 1 min of jumping jacks + 1 min of jump rope
Workout: We have 2 sets of AMRAPs today and each is only 7 mins long 1 time through. There is also a surprise ab one at the end if you have time J The reps are beside the move
SET 1
- 20/side – 80’s Dance – This is a great cardio and fun move. Bring your arms up over your head and raise one leg up and bring your arms down over it (similar motion to a skull crusher). Bring your arms back up and switch legs. Add in a little jump when you bring your leg up as well if you can. Move fast through these.
- 20 – Squat Curl with Bum Kick– Holding a weight in each hand squat down with your arms hanging down between your legs. As you stand curl your arms into a bicep curl making sure your wrists face each other (hammer style) and your elbows are right beside your hips. As you curl kick one leg to your bum. Each squat is 1 rep so you will only do 10 bum kicks on each side.
SET 2 –
Do the right side the first set and left the second set and keep alternating
- 20 – Back Lunge with Lateral and Medial Arm Raises– For this move I chose to alternate my arm raises. Lunge down with your right leg first and as you stand raise your arms up from your sides keeping your wrists facing forward. Sink back down in your lunge and as you stand raise your arms straight in front of you with your wrists facing each other. Anywhere from 30 degrees to shoulder height is great for the raises. If you chose to do one arm raise at a time then be sure to switch the move next time.
Modification: You don’t need to use weight here if you provide resistance with your arms. - 20 – Side Plank Dips and Leg Raise – Get into side plank on your elbow. Bend your bottom knee and make sure it is in line with your hip. Extend your top leg out straight so it is in line with your body. Lift your hips up high and dip your hip towards the ground then use those abs to push it back up. As you raise your hips up raise your top leg up squeezing your bum. Be sure to keep your abs super engaged here.
BONUS SET 3
- 10 – Mason Twist Sit-Ups – Start on your back and grab opposite elbows making sure your heels stay on the ground start twisting side to side to bring yourself up to a sitting position. Twist side to side as you come back down. Going up and down is 1. You can also bend one knee at a time if that’s easier. Make sure those heels stay down though!
Modification – If you can’t bring yourself up then start sitting up with your legs out and twist back a couple twists and then come back up. - 10/side – Mason Twists Sitting on your bum grab one weight. Your heels can be down on the ground or you can raise your feet up to make it more challenging. Bring the weight to one hip twisting your shoulders so you are facing the side the weight is on. Twist to the other side. Both sides is 1 rep.
Modifications: Lifting both feet is the most challenging. Having both heels on the ground is the least challenging BUT the more you contract your abs the more beneficial it is. You can also raise one foot at a time. Having 1 or 2 heels down is easier on your backs and hips.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times
Nicole
That was really tough but awesome!!! I’m pouring sweat! I didn’t have time for the ab challenge but I’ll be back to try it!
Great work lady! Let me know how the challenge goes!
Done! Great way to start the week!
I’ll say!!! Love it girl!
That one kicked my ass! Thanks Nicole!
Love it Cat! Great work!
Holy momma that was a sweaty mess. Alternated with back retractions with shoulder one. Dripping. Ty Nicole.
perfect modification lady!
Done. Great one for on the dock workout. Now for a swim. Thanks Nicole.
I’m jealous! Dock workouts are my fav!
Done!
Boom!
Done. I kept up with you (around 4 sets) but had to pause video a few times so I could complete the sets. Very tough but your encouraging words and seeing you exercise and struggle a bit really motivates me!
Perfect! I struggle through lots of workouts, I have the same off days as everyone else. I love that you hit the same amount of sets as me, pause or no pause, that’s dedication! Love it girl!
That was fun. I had a bit of trouble with the first ab exercise in the second round (my lower back felt wrong) so I did another ab exercise instead. :)
Hmm I wonder what it could have been. Sometimes if your hips and shoulders are not stacked right on top of each other and they’re slightly twisted in or back it can create some discomfort there. But even better – i love that you have learned enough from us to listen to that body do a different ab move instead :) Kick ass!
I’m not sure what it is. Weak core? Weak lower back muscles? At least you ladies have taught me to carry on with a different exercise rather than give I ;)
Well thats a great point but still. it could be weak either one of those. check out the blog I did on diastasis recti and do some of those moves. They’re work your core and back at the same time. https://royallyfit.ca/diastasis-recti-ways-to-build-your-core-back/
Done! That was hard for me today. Totally wanted to skip working out but forced myself to anyways. Glad I did :) Thanks
Amazing, whatever it is that got you motivated to start moving…keep that in mind for next time!
I’m so glad you joined me even though you weren’t totally feeling it!
Yahoo! My first one this week! We are swamped with activities this week and I just got over a head cold. I am dripping sweat. Thank you for making me feel good!
Cold in the summer….that sucks! Glad you’re feeling better and back at it.
Yes April! I’m glad i could help you sweat out that cold!!
Sweaty start to the day! Awesome
Boom!!!
Done
BOOM!
Boom!
Wicked and evil. Loved it.
I love being both those things! Mwwaaahahahaha
You would love wicked and evil!!
Oh indeedy I do!
done
Yeah baby!