Irish AMRAP Jig

by Nicole Maryse | Mar 13, 2017 | Members, Weighted Workouts, Workouts | 21 comments

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First off all – I start with tons of enthusiasm and by the end stretch I am just zonked with basically no energy left. However later that day I was a bubble of energy – and that’s how you’re going to feel! Let’s rock this 17 minute AMRAP St. Patrick’s Day inspired jig with only a 2 minute warm up so this will all be over in 19 minutes. Hopefully you’ll have as much belly sweat as I do! I rocked out 7 ¼ reps be sure to let me know how amazing you ladies do in the comments!

What you will need:

Just your sexy self + 1 pot of gold (AKA 1heavy weight or your Ugi) + Paper and Pen

Warm-Up:

Jumping Rope + Squat and Kick Back + Side Reach

Workout: 17 Minute AMRAP – Complete 17 reps of each move and once you have completed the whole set mark that down as 1 rep. Keep going until the timer is up!

Leprechaun Jumps – Start with your feet hip distance apart and squat low. Jump up as high as you can and touch your toes together. When you land come back to two feet and land low in your squat so you are gentle on your knees.
Modification: If you can’t jump this you will still squat but instead of the jump when you start bring one foot up and touch to your knee. Alternate legs with each rep.
Over The Rainbow With Gold – Grab your weight and bring it to your right hip. Swing it up and over your head in a rainbow arc and bring it down to your left hip. Be sure to keep your abs nice and tight to secure your core. You have to arch each way for 1 rep.
Leprechaun Jig– These are just like alternating skaters. Bring your left foot behind you and all the way over to the right side as possible. You will then jump or step over to the left side bringing your right foot back all the way across your left side. Complete each side for 1.
Modification: If the angle lunge bothers your knees switch to straight back lunges.
Rainbow Plank – Get into high plank with your hands right under your shoulders and arch your foot from the right side to the middle then your left foot from the middle to the left. Bring your left leg back to the middle in an arch and then your right from the middle to the right side. This is 1 rep. You are basically making a rainbow with each foot in each direction to count it as 1 rep.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole

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21 Comments

Nicole King on March 14, 2017 at 2:38 pm

The pinched nerve in my neck isn’t radiating as bad pain wise today, so I managed to get about 19 minutes of this workout done including workout. I certainly took it a lot easier and plan to now finish with a lot more stretching and some cold/hot compresses.
Reply
- Nicole on March 15, 2017 at 2:44 pm
  
  Great idea Nicole. Listen to that body and don’t over do it. I hope it’s feeling better today!
Jackie McDonald on March 15, 2017 at 11:31 am

I chose to do this one today because I always sweat my ass off with amrap…. and so yeah I am dripping in sweat!! Phew. I made it through I think 6ish times in the 17 mins but I kept going to get through 7 rounds. Oh man! Thanks Nicole
Reply
- Nicole on March 15, 2017 at 2:45 pm
  
  I love the commitment lady!!! Great work!!
Jennifer Wiggans on March 16, 2017 at 4:07 pm

With the luck of the Irish I completed 7
Reply
- Nicole on March 17, 2017 at 7:57 am
  
  Thats amazing Jenn!!! Great work!! And that’s all power baby!!
Sandra on March 17, 2017 at 7:39 am

That was tough without any breaks! Did it and it feels good! Happy 17th to you!
Reply
- Nicole on March 17, 2017 at 7:57 am
  
  But I love how you powered through for the 17 mins! Unreal Sandra!!
Kristin on March 17, 2017 at 11:36 am

That was worse than I thought it would be! Definitely deserve some green beer now ;)
Reply
- Nicole on March 17, 2017 at 2:40 pm
  
  Hahaha by worse you mean amazing – stupid typos :) great work girl!
Krysta Dudley on March 17, 2017 at 11:51 am

Awesome workout! I got 7 1/4 and I am drenched!! Thanks Nicole :)
Reply
- Nicole on March 17, 2017 at 2:41 pm
  
  Yes girl! So proud of ya!
Nicole King on March 17, 2017 at 12:01 pm

Came back and redid this one today. Gotta say it may be one of my new favs. I got 7 rounds in! Happy St. paddy’s Day!
Reply
- Nicole on March 17, 2017 at 2:41 pm
  
  Oh yay!!! So glad Nicole!! Great work! Wait till the burn sets in – don’t skip Pound tmo, it will help :)
- Nicole Smith on March 17, 2017 at 2:53 pm
  
  I will def be at Pound that is one class I can’t miss!!!! Love it sooo much!!!
Mandy Armstrong on March 18, 2017 at 7:32 am

I only had time for 10 min.. but still worked up a good sweat! Hope everyone had a great St. Patty’s Day!
Reply
- Nicole Maryse on March 19, 2017 at 2:06 pm
  
  That’s a-ok girl! That’s the beauty of AMRAPS! You can adjust the time so easily :)
Kristina Bergeron on March 20, 2017 at 8:47 pm

All caught up and managed to stay with ya!
Reply
- Nicole Maryse on March 21, 2017 at 10:02 am
  
  Well done Kristina!
April Patch on March 25, 2017 at 8:31 pm

Oh man I ate like crap today (ahem kinda all week… especially today) BUT I’ve got workouts to catch up on so here I am! Putting it out there now so I commit, I’ve got to get a double RF header in tomorrow!
PS Still feeling my core a wee bit!
Reply
- Nicole Maryse on March 27, 2017 at 11:47 am
  
  You’re unreal! Great work girl! Hope you’re feeling awesome and strong after this weekend!

Irish AMRAP Jig

21 Comments

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