Endurance AMRAP

by Nicole Maryse | Feb 26, 2018 | Members, Weighted Workouts, Workouts | 32 comments

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This is def a burner. OMG I was dripping! It’s only 23 minutes of a workout but man it’s cray. Push yourselves outside your limits and rock the shiot out of this bad boy. In total it will only take 26 minutes with the warm up.

What you will need:

Just yo’ sexy self + 1 weight or Ugi Ball I used 14lb ball

Warm-Up:

Hip Circles + Hip Swings Lateral and Forward & Back + Open Hip Squats + Arm Swings

Workout: 12 minute AMRAP then a 1 minute break then do it all again for 10 minutes and try your hardest to get the same number, if not as close as you can.

10 Reps – Forward Lunge – Right – Standing with your feet hit distance apart step forward with your right foot for a forward lunge. Don’t follow momentum in the lunge, make sure your knee stays in line with your ankle. Step back to the starting position and repeat on the same side
10 Reps – Forward Lunge – Left – same as above just the other leg
Modification: if you can’t forward lunge you can back lunge. If you can’t lunge at all then do a lateral squat. Step to the right and sink right in the middle of your legs in to a squat. Don’t follow momentum to one side. Stand back up to your neutral starting position. Step back out to the same side. Do 10 on one side then 10 on the other. If you can’t do those step outs then just do 20 squats.
10 Reps – Curl and Press – Grab your weight or ball with both hands and curl it up to your shoulders then press it up over your head. Bring it back down to your shoulders and curl it down to the starting position. This is 1 rep.
Modification: If you can’t press then do double set of curls so you will be doing 20 curls instead. If you’re feeling your lower back at any point the weight it too much so drop weight or just go to the curls.
10 Reps – Lateral Jumps/side – keeping your knees slightly bent jump to the right and then quickly jump back to the left. This is one rep. You must to 10 jumps to each side.
Modification: if you can’t jump you can either do side steps from side to side or get in to a lower single legged squat and tap out to the side 10 times. Switch to the other side and repeat.
10 Reps – Plank Walk Outs with 1 Mountain Climber on Each – starting in a standing position hinge through your hips and when your hands get to the floor walk them out in to plank. You can bend your knees here, you don’t have to make this a hamstring workout if you don’t want. The straighter the legs the more hammy’s. Once in plank drive one knee in towards your chest for a single mountain climber and then repeat on the other side. Walk your hands back to your feet and then come to standing and squeeze your bum. This is one rep.
Modification: If you can’t go in to plank then from a standing position reach your right toes out to the side slightly and reach your right arm up in to the air and then over to the left side of your body so you feel a stretch through your obliques or sides. Drive your right knee up and to the side and bring your right elbow down crunching through your side. Extend your leg and arm again. This is one rep. Complete all reps on one side before moving to the next. Do 20 of these on each side.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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32 Comments

Joelle LaRonde on February 26, 2018 at 5:59 am

Good morning! Thanks for getting e sweaty!! :)
Reply
- Nicole Maryse on February 26, 2018 at 12:36 pm
  
  Always a pleasure my lady!
Ashley C on February 26, 2018 at 11:58 am

What a way to start off the week!!! Thanks for the sweat session ?
Reply
- Nicole Maryse on February 26, 2018 at 12:37 pm
  
  Oh hells yeah baby!
Brookebabin on February 26, 2018 at 4:02 pm

Thx Nicole… Totally drenched by the end!
Reply
- Nicole Maryse on February 26, 2018 at 4:26 pm
  
  Amazing!!!
Jennifer Wiggans on February 26, 2018 at 4:47 pm

Thanks for the sweat session ?
Reply
- Nicole Maryse on February 27, 2018 at 2:23 pm
  
  Always a pleasure Jenn :)
Becky on February 26, 2018 at 8:10 pm

That was awesome, Thanks Nicole!
Reply
- Nicole Maryse on February 27, 2018 at 2:23 pm
  
  Way to go Becky!
Angelika Henning on February 26, 2018 at 9:06 pm

Oh my gosh! So sweaty.
Reply
- Nicole Maryse on February 27, 2018 at 2:23 pm
  
  I was too! Love it!
Amber Ashton on February 26, 2018 at 9:11 pm

Sweaty Betty! Gosh, that was a challenge! Thanks, Nicole!
Reply
- Nicole Maryse on February 27, 2018 at 2:23 pm
  
  Awww yes, i love a good challenge!
Madabb82 on February 26, 2018 at 9:33 pm

Done! Intense!
Reply
- Nicole Maryse on February 27, 2018 at 2:24 pm
  
  Yeah baby!
Ashsavage on February 27, 2018 at 10:41 am

You really picked up 2nd round. I was half behind you. Good sweat thks
Reply
- Nicole Maryse on February 27, 2018 at 2:24 pm
  
  I bet I lost my form a bit too. I really wanted to hit that same number, or get close to it!
Kristina Bergeron on February 28, 2018 at 2:10 pm

I just love squeezing these in on my lunch hour. No excuses!
Reply
- Nicole Maryse on February 28, 2018 at 4:26 pm
  
  What a great use of your time lady!
Nicole Sommer on February 28, 2018 at 3:27 pm

Je n’aime pas AMRAP! Je suis trop mouillee!! Mais, nous t’aimons quand meme. xoxox
Reply
- Nicole Maryse on February 28, 2018 at 4:27 pm
  
  Je ne pourrais pas être plus heureux! content que l’amour soit toujours là
  ( I understood it all I just didn’t know how to reply in french. Hopefully Google translate didn’t fail me!)
Patricia C on February 28, 2018 at 8:33 pm

Awesome sweaty hump day workout. Love amrap. Ty Nicole
Reply
- Nicole Maryse on March 5, 2018 at 3:06 pm
  
  Nice work lady!!!
Andrea Was on March 1, 2018 at 7:29 pm

I did some weights between this workout and your cool down. Thanks Nicole:)
Reply
- Nicole Maryse on March 5, 2018 at 3:06 pm
  
  You are a machine!
April Patch on March 2, 2018 at 9:55 am

I did 4 rounds in 12 minutes and 3.5 in 10 minutes but kept going to finish 4. The 16 lb TKO ball killed me. I did 20 bicep curls instead with it but it definitely was my slow down as I had to set it down in that set, doing 10 and 10. We are currently working on our relationship that ball and I!
Reply
- Nicole Maryse on March 5, 2018 at 3:07 pm
  
  Love that extra push to make it a complete round. Always pushing yourself that extra rep – unreal!
Patricia Best on March 3, 2018 at 7:30 am

So sweaty!!!! Thank you for providing a plank modification! !!
Reply
- Nicole Maryse on March 5, 2018 at 3:08 pm
  
  Always!!! I can’t do plank all the time anyways :)
Michelle Fraser on March 4, 2018 at 11:36 am

Great workout! Finished 4 rounds first time and was 5 plank walks shy of 4 rounds the 2nd. :)
Reply
- Nicole Maryse on March 5, 2018 at 3:08 pm
  
  BAH! I hate it when that happens!!! I hope you finished those last 5! :)

Endurance AMRAP

32 Comments

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