Heavy AMRAP – Let’s Do This!!
Print Workout Here
Move at your own pace or move with me, just make sure you’re working at your best and working hard!! We’re working your biggest muscles today: legs, check and back. That means that you’ll be burnings tons of calories during AND after your workout so make sure to eat before and after meal and drink lots of water. In total I only have you ladies working for 27 minutes today – let’s do this!
What you will need:
- Dumbbells – the heaviest you have
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the paired exercises below for: 2 minutes on, 1 minute off, 3 minutes on, 1 minute off and then 4 minutes on. Repeat this for the next set of paired exercises and you have yourself a pretty intense workout!
- Stationary lunge pulses with weights, left – With your left leg in front and your right leg behind you enough that you can bend both legs without having your front knee go past your toe, keep your hips pointing forward and your torso long and strong while you come and complete 10 pulses by bending into the back leg deeply.
- Stationary lunge pulses with weights, right – Same as above on the opposite side.
- Chest presses – Lying on your back with your knees bent you’re going to either your lower back pushed into the ground or lift them nice and high into a bridge pose while you chest press those weights up. Bend your elbows nice and deep on the way down, but keep the hands in line with your chest…not your face…and then push the weights all the way up to touch at the top.
**Cycle back and forth between these for 10 reps of each as many times as you can within the timed set
- Squat and alternating lunge, weighted – Complete one squat to one lunge, alternating each leg behind you after each squat. Make sure you keep your torso long and strong, your shoulder blades together and the weight in your heels for both exercises. If it bothers your lower back AT ALL drop the weights.
- Back rows in table top position – On your hands in knees (hands shoulder distance apart and knees hip distance apart) alternate lifting your arms up into a ‘row’ to work the upper back really focusing on the squeeze and contraction. Keep your abs in tight here because you’re really working your abs as well!
Modification: If you’d like to stay standing you can do bent over back rows. Just watch the video for a demo beforehand. This is more challenging as it requires you to keep your back super flat and abs in tight.**Cycle back and forth between these for 10 reps of each as many times as you can within the timed set
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
That wasn’t terrible hard but I did sweat and could feel myself slowing down as the reps and time increased. It was very effective workout. Thanks Ash!
Good, I’m glad you were able to feel it!! I’m always so impressed when you get up that early to workout. Good job Andrea!
Holy sweaty Betty!!
Sweaty Betty is one of my favourite people!
That wasn’t as bad/hard as I usually find AMRAPs but I definitely was sweating more in the 2nd set than the first. I think I could have gone a bit heavier in my weights but I only have 10lbs as my highest. Still a great way to start my Friday morning :) Thanks!
What I take from this comment is that you need to head out and buy yourself some heavier weights! HAHA #StrengthBuildingMom
I am drenched in sweat. Oh man that was the best workout I have had in months. Feel like a million bucks! Thank you!
You’re most welcome my friend!! I had a workout like this on Thursday night…when I haven’t had one that intense in quite some time. Damn it feels good!
I got a good sweat on with this one. Feel good going into Thanksgiving long weekend after that. Thanks, Ash! Enjoy your thanksgiving, first one with your girl :)
Amazing, that’s what I like to hear! So happy you’ve been pushing hard and getting sweaty with the workouts. Have a wonderful Thanksgiving weekend with the family Becky!
Kept up for the most part and Belle liked watching
Ah I bet she did! So fun seeing Mommy move around doing different things. You’re such a great influence for those three girls Ash.
Finished. I kept up with you minus the lunges that went along with the squats. That was a little too much when my legs were still sore from the Crazy Sweaty Fun Circuit and the Crazy Sweaty Drop Set workout that I did on Thursday night. I used my 8lb weights for the whole workout for the first time so I’m definitely seeing some strength progress! Thanks!
That is AMAZING!!! Seeing strength increases are the best – so rewarding. Good for you Kim. If you keep listening to your body, you’ll just keep seeing more and more gains.
Happy Saturday! My thanksgiving diet definitely needs the muscles to keep burning extra calories long after!
Exactly! You’re still burning the calories while those muscles repair right meow! Enjoy every bite of your Thanksgiving April!
Perfect before my thanksgiving dinner!!! My muscles were a little shaky from yesterday so I had to drop the weights a few times during the second set.
Done!
Done! We had our big meal yesterday so catching up on 2 workouts gets me right back on track. Happly Thanksgiving!
Done. Great one to work off that Turkey Dinner. Happy Thanksgiving to you and your family.
Done! Had to swap the squat/lunge combo with abs because of my knee. Went by faster than I expected!
(Long Post) So I was super busy and squeezed this one in on Sunday and I was not going to comment but after feeling the severe burn for two days I thought it was necessary. I was actually a tad disappointed with myself after the workout thinking I did not push hard enough… happy to report I totally take that back! My legs hurt like hell (only in the best way of course) so I must have done better than I thought! Thank you for pushing me each and every work out!
Wow, I’m so happy you took the time to pop back on here and let us know how much you felt and are pushing during each workout. Honestly, Kristina we’re here to push you, but it’s up to you to do the pushing, so good on you. Thanks for sharing. Hope you stretched after!
way behind but that’s what long weekends do! great workout and an a sweaty mess now! Love the AMRAP style
Hey Sarah, thanks for commenting! So pumped you enjoyed your long weekend, and now you’re back to kick some ass with us. Pumped you enjoyed the style ;)
Done. I enjoyed this one Ashley. Thank you!
You’re most welcome Catrina! A tough one before a little #FillMyCup
my goal is to just get it done. 3 times week. sweaty
You can do it Roxanne!!!
Good one
Nice!! You always seem to really enjoy the weighted ones Leslie!!
Legs are very sore! But went by fast
Lovely! Make sure you stretch from all this hard work you’ve been doing!
I did not expect to sweat that much! That second set was definitely a challenge! Keep those AMRAPs coming….love them!
Love those sneaky sweaty ones!! Glad you enjoyed it. More AMRAPS to come!
Finished most of those
Nice!!
Sweaty and feeling it already! I didn’t hear the beep after the first 2mins of the 1st AMRAP so I ended up going 6mins through ?? and I kept wondering where you were with the timer lol
Hahahahaha, that’s amazing Brooke! Extra is better.
Used 18 lbs this time and my grip is so sore but I’m 4 for 4 this week so bring on the long weekend!!???
Wow!! That’s so hardcore, love it lady!!
Great workout. My shoulders were on fire. Thank you Ash.
Love that they were on fire! Amazing work, Ash!
Super sweaty. Went back to see my progress from 2016. While I only used 5lb weights for the squats and lunges, I actually got in all of the lunges this time.
YAAAAAASS!! Progress, that’s badass.
I did not want to get up this am to workout but so glad I did! Thanks Ash!
I’m so glad you did it too!!
Very sweaty!
Badass!
That was amazing! I can remember the last time I did this one I was at pace with you and using a lighter weight. Today I increased the weight by 5lb and was a round ahead. So empowering to notice your growth along the way! Have an awesome weekend.
I love that!!! Way to rock it passed me lady!!
This was a great one. Kept up, used 15lb, dripping….
Carolyn, I am SO PLEASED to see you commenting!! Hope you’re doing well. Happy to see you still kicking ass here.
Done!
Nice!!
Awesome workout. Can you believe my heaviest weights are 5lbs? Seriously time to buy some heavier ones, I’ve been “meaning to get some” for too long. Still got sweaty tonight though, thank you!!
Definitely time for a new one! I’m thankful this weekend that you realize that!!!
Got my Friday workout done just in time for tomorrow’s! HA! Ah well at least it’s complete! Thank you! As I type this I can feel a drip of sweat going down my back into my butt….lord! Thank you! You are my hero btw – as I finish in this state with 3 pounds and not pregnant!!! You did this pregnant with 40 pounds! Superhuman!! Happy Thanksgiving!!
Haha, better late than never!! And yes, when I look back at these I even surprise the shit out of myself!!
Happy Thanksgiving! I’m thankful for Royally Fit!
We’re thankful for you sexy lady!! xo
Used 10 lbs as that’s my heaviest weights but it’s enough for me. Kept up with you, a little faster at times, but I always slow down for all those lunges or else I get sore knees. Happy Thanksgiving. I am also thankful for these workouts and that I finally got one in this week. Hopefully next week is more active.
We are so thankful for you, and honestly, I love that you got faster than me!! You rock! And always always always smart to go slower for the knees and know your limits. Thanks for being a part of our fam jam!
Most challenging one fore me in a while. Tried out 20lbs for the first time and made it through the first round of exercises. Nice to be surprised with yourself!
OH wow… I just noticed this comment. Slight improvement since 2018… 20 lbs for all rounds except for the last 3 and 4 minutes of squat lunges, had to drop to 10’s but stuck with 20’s for the back rows :)
That’s an incredible improvement!! Way to go lady!
Done
Three up three down this week baby! WOOT!
KICKING BUTT!!
Yay! Done :) 3/3 this week. WOO :)
That is so badass Lisa!! Way to go!
All done and super sweaty! 3/3 this week for me too :)
Way to go Kendra! So proud of you for doing all three.
Sweat was dripping!
NICE!!!
Missed this one last week so squeezed it in today. Holy cow that’s sweaty!
Only had 10 lbs as my slightly higher ones were packed (we are moving!). But still sweating and feeling strong.
I’m sure 10lbs was plenty! Good luck with the move, Sandra!! Where are you headed?
Whew! I definitely got more sweaty than I anticipated. Feeling badass after that one! Thanks Ash ?