AMRAP stands for “As Many Repetitions As Possible”, meaning that you should go through the motion of the listed exercise and complete as many reps as you can during the prescribed amount of time given for a workout without losing impeccable form! (quality ALWAYS beats quantity).
What You’ll Need For this Workout
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“Ready for Action” AMRAP Workout: Breakdown
- Start off with a 5-10 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up (I like to dance)!
- Set up your stopwatch or timer to 15 minutes
- Perform each exercise listed below, following prescribed amount of repetitions, quickly moving from one exercise to the next (with minimal breaks between exercises)
- Once you complete all 6 exercises, take a 30-60sec. break and repeat until your timer beeps (after 15 minutes)
- Your goal is to complete as many reps as possible while maintaining proper form all throughout the workout
- Don’t forget to cool-down and stretch those muscles!
“Ready for Action” AMRAP Workout: Exercise Description
>> Timer Settings: 15 minutes
- Alternating Side Kicks – stand on your right foot holding your fists up & keeping your core tight. Raise your left knee up toward your chest and kick your leg to the left side, pushing your heel out while slightly bending in the opposite direction of your kick. Quickly bring your left leg down and repeat to the right side, alternating sides.
- Side Plank Reach Under – start in a side plank position, keeping your body tight & straight from the elbows down to the ankles, with right elbow on the ground. Lift your left arm straight up, perpendicular to the ground and bring it downwards, reaching underneath your body while keeping your core strong. Reverse the motion on your way back up. Make sure you repeat the same amount of repetitions on each side.
- Mountain Climber – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Bend one knee into the chest after the other, quickly alternating from side to side as quickly as possible.
- 1-legged Bridge – lie down on your back, bending your knees and bringing your feet flat on the floor, hip width apart. Keeping your core tight, lift your left leg straight up and slowly elevate your hips of the ground pushing through your right heel, making sure that both hips are aligned. Come back down to the floor, one vertebrae at the time. Make sure you repeat the same amount of repetitions on each side.
- Skater Jumps – keeping your chest up & back straight, start by standing on your right foot, keeping your left knee and hips slightly bent to a 45 degree angle. Hop to your left, gently landing on the ball on your left foot. Immediately jump off your left side to the right again, keep hopping from one side to the other.
- Alternating Plank Leg Lifts – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Keeping your body still, lift your right leg towards the ceiling, hold for a count, and slowly come back down. Repeat on the other side and keep going in this manner.
How many sets where you able to COMPLETE? Let us know in the comment below!
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