Burn Me An AMRAP
Print Workout Here
We’ve got another AMRAP at cha!!!! We have 2 AMRAP’s we’re going to do each for 8 mins each. 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 21 minutes to work through!
What you will need:
- Just yo’ sexy self
Warm-Up:
- Lateral Leg Swings + Forward & Back Pulses + Open Hip Squats + External & Internal Rotations
Workout: Set the timer for 8 minutes and work through the following sets for 8 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 8 minutes. Try and rock out as many as you can.
Set 1
- Superman Planks – These are very challenging so please work within your limits. Get into high plank and you will extend opposite arm and opposite leg while maintaining a balanced plank. You are going to do 10 extensions total. You can also do this from your knees with the same extensions. If this is still too much from modified plank or high plank just extend one limb at a time for 10 raises total. This is not per limb or per side.
Modification: If you can’t be in plank then you will do the same thing from dead bug. Either with your legs in the air or feet on the ground it doesn’t matter, as long as you can maintain that solid core. - Chair Pose – Start a neutral standing position. Drive your bum down into a squat and raise and reach your arms forward in front of you. This is a yoga pose so if you know the chair pose in yoga this is the same. Once you reach a deep chair “sit” hold it for a moment then release back to standing lowering your arms and squeezing your bum at the top.
Set 2
- Surrender – This one may be worth watching the first time through. Start in a standing neutral position with your arms extended out to the side or over your head so we will be working those shoulders the whole time. You will step back with your right foot into a lunge with your knee resting on the ground. Bring your left leg back and around so you are now on your knees in a “surrender” position. Bring your right leg forward again so you are in a lunge and stand up through your right leg to standing and bring your left foot back beside your right. Repeat on the other side going back now with your left foot this time. It’s important to switch legs each time you go back. You will do 10 total.
Modification: If going all the way down bothers your knees than do alternating back lunges. - High Knees / Bum Kicks / Jumping Jacks – You are going to do 10 reps of each move. Get those knees in a high run for 10 reps per side then transition into bum kicks for 10 reps per side. From there do 10 jumping jacks or whatever your modification of a jack is.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
those surrenders! wow thanks for a good workout!
I haven’t done them in awhile I forgot how much I love them
Wow great workout!!!! Thank you now I’m ready for my day
Love that feeling!! Way to push yourself girl
Thanks, Nicole!
High five!!
That was a great mid day sweat sesh!
Love it!!
Such unassuming moves, yet so effective! Thanks, Nicole- loved that one!
Booya momma!!
That was a tough one! Thanks for the workout, Nicole!
Always a pleasure Gillian
Monday sweat ?
Great way to kick off the week!
Got rid of all the stress. Thanks!
Oh hells yeah!
Thanks for a sweaty workout Nicole!!
Beca! So glad we got to workout together again :)
Thanks for an awesome workout! Feeling amazing!
Unreal!
Great workout to do in my hotel room! Thanks, Nicole.
Totally! I do amrap work outs in my hotel rooms a lot too. And deck of cards cuz its easy
Great workout! I like AMRAP. Thanks:)
Me too! Great job lady!
Done!! I liked the workout broken down in sets. Thanks Nicole!
Makes it go by fast!
Done! Loved it:)
Woot woot!
Wow didn’t think I was going to sweat that much. Great combo of moves.
Love it when your sweat surprises you :) Way to go Pat!
Yes!!!!!
Booya!
Holy shoulders!
Tank tops are around the corner
Perfect rainy day pick-me-up! Thanks so much, Nicole.
Way to go Nicole!
Wow. Intense. I started off doing the suicides but knees were killing so did reverse lunges but went deep. Is that the right modifier? Thx!
Depends why your knees were killing you. Squats may have been a good modifier as well since they provide more stability than lunges. Proud you listened to your body though and modified the best you could :)
I’m sure my arms received a workout as good as weights. That last set they were on fire!!
WOOOOWEEEEEE Momma!
Good one!
Booya!