Killer AMRAP
Print Workout Here
Seriously one of my favourite workouts – as many reps as possible – this never fails to kick my butt! Watch your form, and really focus on your muscle contractions during the excuses. Let’s do this!
What you will need:
- Dumbbells
Warm-Up:
- 3 minutes of Jumping jacks + jogging on the spot + Jumping jacks + Squat & Open
Workout: Today, you will be doing 2 exercises back and forth for 10 reps each, completing your first set for 2 minutes, followed by 1 minute off, then your second set for 3 minutes and then 1 minute off, and your final set for 4 minutes and then 1 minute off before you move onto the next 2 exercises.
- Proposing lunge, left – Just like it sounds, go into a lunge pose but drop one knee all the way onto the ground. To really reap the benefits of this, I encourage you to drop your knee all the way down to the ground and then bring it all the way up to your chest and give it a hug for a lower ab contraction. Exhale while you draw the knee in towards the chest to get that deep abdominal contraction.
- Proposing lunge, right – Same as above on opposite side.
- Push-ups – Keep those hands wide, fingers spread and chest between your hands for some nice deep push-ups. Inhale down and exhale up!
**10 reps of each for 2 mins + 3 mins + 4 mins**
- Weighted burpees – You read it!! You’re going to hang onto a pair of dumbbells while you do your burpees, so it becomes even more important that you use your legs and not your back to lift back up. That means you must look forward and lift your chest before you start to come up with your legs.
Modification: You can drop the weights and continue without by jumping or even walking in and out of your burpee. - Weighted alternating back rows – In a high plank position (on your hands) alternate lifting the weights into a row to really work the back and abs. Holy!!
Modification: You can drop the weights and your knees if necessary.
**10 reps of each for 2 mins + 3 mins + 4 mins**
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Holy sweaty!
Damn straight!
I haven’t gotten up early before work to work out in a very long time. It was tough but a great way to start my day!! Thanks!
Oh wow!! How rewarding right!? I bet you felt like a million bucks yesterday!
Those burpees killed me today!!! Thank you for another great workout! Have a great weekend!
My pleasure Patricia! Hope you’re having a great weekend!
An AMRAP workout on a Friday? …with WEIGHTED BURPEES?!?! I almost went back to bed cause that was not what I wanted to see this morning – but I decided that you weren’t going to defeat me that easily ;-) Survived the workout and am dripping with sweat – mission accomplished – have a great weekend!!
Don’t ever go back to bed!! So glad you accomplished this mission ;) BAM!
Ashley you killed me. Cause of death: drowning in my own sweat. Happy Friday :)
Hahaha I’ve never heard that one before. That’s awesome!
There’s nothing funnier than watching a toddler immediate the movements while you work out. I’m as out of breath from laughing as I am from the exercises! I didn’t make it through the whole video, but hopefully I’ll be able to build up my endurance by even doing just portions of the videos. This baby moves like crazy whenever I’m active and I get winded just walking up the stairs :(
Isn’t it so cute! I love watching my clients kids imitate them – it’s adorable! Mandy don’t push yourself past comfort – if you’re having a hard time with your breathing (which is totally normal during pregnancy as your blood volume doubles and your diaphragm is being pushed on. Take it slower and don’t worry if only half the workout gets done. It’s better than nothing and you and baby are still benefiting!
Loved today’s workout. Like weighted Burpee’s better than normal ..
Wow that’s a victory in my books!! Perhaps I should do more of these ;)
Wow that was a tough and sweaty workout, much needed! Thanks Ash and have a good weekend!
You’re welcome! Thanks for sweating with me and have a badass weekend Andrea.
Arms are jello! So sweaty! Good start to the weekend!
Nice!! That’s what I like to hear!
Great friday night workout! 10 days until the wedding! Countdown is ON!
Yahoo!!! THE COUNTDOWN IS DEFINITELY ON!!! I thought it was the end of February. It’s even earlier. How exciting ;)
Woot! All caught up on workouts now! This one was killer!!!! Thanks Ash!
Awesome work Heather!! Thanks for sweating with me this Saturday morning ;)
DRENCHED! Happy Saturday! Thank you!
NICE WORK!! Happy Saturday to you sexy lady ;)
Holy shit. Wth. Lol. Those burpees killed yet rocked. Wish you could see my sweat. Best part lactic acid better now. Ty ash.
Hehe – I’ve been evil to you this week! Glad it worked out some of that lactic acid and you’re ready to take on your weekend.
Omg
This is hard one
Sweaty
Helen you are a machine! I hope I’m as strong as you when I’m a grandmother!
really tough, i did weighted squats just couldnt keep up with the burpees
That’s still badass Roxanne!
I’m shaking so bad I can barely type….my body can’t take another beating from you! Sure I’ll be cursing you later
You’re an incredibly tough chick to do all that Kate! Especially when you’re signing up yourself on a Saturday.
Great workout! I used the UGI for the burpees, just for fun!
Nice! Even more intense ;)
I am drenched! the 4 mins was tough! Happy Sunday :)
That’s unreal Ash! Drenched is GOOD!
Those burpees had my face dripping. Nice!
Perfect! Sweaty is sexy!
I could barely lift my weights by the end!
Haha perfect! Took you right to muscle failure.
That was definitely tough, I had a hard time finishing but my heart rate was up big time and I’m sweaty so that’s good!
Nicely done Carly! You finished and burned a ton of calories! Feel the sweaty turn into power baby!
I’d say that’s damn near perfect! Good push Carly!
Good one
☺👌
Done!!
Look at you go!
Wow I’m a sweaty mess. Great one,
AMRAPS are good for that!
Sweaty killer workout for sure. I likely did half the reps you did but I kept going. Blizzard outside but hot in my basement!
I love that: “blizzard outside but hot in my basement”. Glad we can help keep you warm during this cold week!!
Sweaty mess! Great start to the week!
Amazing work, Megan!
The name of this workout is spot on lol. The boob sweat was real with this one. I ended up walking most of my burpee’s, but I really liked this one. I wrote down the instructions, blared my tunes and hammered it out! Thanks Ash!
Way to go!! What tunes did you blare?!
Just did my first workout in literal months! I had to do some mods since hurting my back but I am hoping this is a new start!!
I bet those muscles were feeling it last week!!
Wow sweaty one. Thanks Ash
I like that!!