Sweat Me An AMRAP
Print Workout Here
OMG! I just loved this workout. I hope you have as much fun with it as I did. You are going to burn but feel so powerful at the end. It flies by, I promise! This bad boy will take 20 minutes to do 3 circuits; however I felt killer so I threw in a bonus set for a total of 27 minutes. You will love it!
What you will need:
- Just your sexy self
Warm-Up:
- Jump Rope + Squat and Open + Hamstring Reaches
Workout: Each circuit will be 5 minutes in length and the reps are listed beside each move. There will be a 1 minute break between each circuit.
Circuit 1
- 15 reps Squats – You know these guys well. Drop your bum back like you’re peeing in the woods. Keep your knees back behind your toes and you’re good! As you stand push up through your heels and squeeze your bum at the top.
- 15 reps Push-Ups– You can do this from your knees or toes. If you do them from your knees be sure to not be in table top! Start in high plank then drop to your knees. You don’t want your knees to be directly under your hips, there should be a slight angle in them. Pelvic tilt your hips forward (towards your belly button) so that your abs will still be engaged. Make sure your hands are nice and wide so that when you bring your chest down between your hands (not your face) your elbows are at 90 degree angles. You want to always be pushing your fore finger and thumb into the ground. You can also do tricep push-ups here to switch it up. Make sure your hands are right underneath your shoulders and as you drop your chest keep your elbows in tight to your body. As you push out of these focus on extending through your elbows and that’s when you’ll really feel your triceps fire.
Modification: You can try doing them on your bannister or on the back of a couch, anything that will give you more of an angle.
Another Mod?! Lat Pull Backs – Start by standing with your feet shoulder width apart and pelvic tilt your hips forward to engage your abs. Bring your arms up in a “V” and using your own natural resistance bring your arms back pinching through your shoulder blades so you are now making a “W”. Bring your arms back to a “V” but use the same resistance.
Circuit 2
- 10 Burpee– Because I know you love them. Jump it up, then out, jump it back in and up. You can also walk it in and out.
- 20 Jump Rope Forward and Back – Just start skipping here. You’re going to skip moving your arms forward for 20 jumps than backwards for 20 jumps.
Circuit 3
- 10 reps Tuck Jumps–Squat low and jump it up as high as you can bringing your knees up towards your chest. As you land do so softly and bend down low through your knees to make sure you don’t hurt them.
Modification – Squat and then bring one knee up towards your chest as you stand. Repeat your squat and repeat the leg lift on the other side. You will do 10 total, or 5/side.
- 10 reps 3 Pulse Bridges–Lay on your back with your knees bent and your feet on the floor. Pelvic tilt your hips so your back flattens down to the floor and your glutes are now engaged. Next lift your toes up to help activate your glutes more. Thrust those hips up as high as you can and pulse them there for 3. Lower back down. Repeat your pelvic tilt to reset the move.
Bonus Circuit 4
- 10 reps Plank Side Reaches–Get into low plank with your elbows right under your shoulders. Spread your legs a little wider than normal to help eliminate a hip swivel. Then reach one arm out to the side followed by your other hand. This is 1 rep.
Modification – Drop to your knees and do step out from here. If your shoulders can’t handle it than get on your back and into a dead bug. Pelvic tilt your hips so your back is flat on the floor and extend one leg forward while your other foot is flat on the floor. You can also drop your arms instead of your legs.
- 30 reps/side Mason Twists–Sit on your bum keeping your chest nice and tall your shoulders back. Twist your body from side to side bringing your hands to each hip.
Modification – If this bothers your hips than cross your legs and this should help eliminate that.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.High Fives For Sweaxy Times!
Nicole
Done!
High five!
Done .. feeling great ??
hells yay!
That was intense
You’re a rock star!
Done!
Well done chicka!
Holy moly sweat meachine! Thanks, Nicole
Bring it on! Great work girl!
That. Was. Awesome!! It kicked my ass but I’m determined to come back and try it again!,
Oh I love the emphasis there! Woot! Please let me know how you do the second time through :)
Whew that was a tough one for me!
It def was a challenging workout but I know you rocked it girl!
All done!!
Fist pump!
Wowzers that was a doozie
Oh yeah baby!
That was a tough one! But feeling great now :) Thanks!
love it! Well done Sarah!
Started out strong but then my lower back on my right side started to bother me after the burpees so had to modify the last few exercises. Got some sweat in though. Guess I just need to keep easing back in slowly :) Thanks!
Totally. You don’t need to come out of the gates hot. I’m glad you slowed it down and listened to your body. How is your back feeling today?
Holy crap!!!! That was a hard one, but super sweaty and feeling amazing! Thanks!
Booya!
That workout almost made me put on the A/C. Good one, Nicole- thank you!
Booya! Love it!
That was a tough one. I’ll be coming back to this one again. Thanks Nucole
Yes I love it!! Great work!
Totally awesome! Did not feel like 27 minutes at all!
I know right! Way to dominate!
So glad I stuck around for the bonus as it was my favourite part! Took a few mods as I’ve been catering to a sore left knee for a few weeks and limiting jumps when needed. Happy Monday!
So happy to hear April! What did you do to your knee? Have you tried rolling your legs out to release any tension? Even the bottoms of your feet can contribute to tender kness
Just tendon issues. Happens occassionally from overuse. With the increased walking I’ve add in the last few months (commitment to dogs), plus workouts and bustle, it just needs some rest! Rather than push it I listen to how it feels!
Perfect lady! If you have a golf ball or lacrosse ball you can roll out the bottom of your feet. It really feels amazing if you’ve increased your walking and can reduce tension in and around your knees. :)