Ep 62: AMRAP Workout with Personal Trainer Catherine Basu - Fit Armadillo

Ep 62: AMRAP Workout with Personal Trainer Catherine Basu

AMRAP Workout with Personal Trainer Catherine Basu
AMRAP Workout with Personal Trainer Catherine Basu

Don't have time for the gym, but want to enjoy an efficient, effective workout? Today, I'm walking you through an AMRAP (As Many Reps As Possible) Workout that only requires your bodyweight. This home gym friendly workout is also hotel room (if you don't jump too loudly!) friendly.  It's a great option for increasing your heart rate and building strength.  Even better? This home workout routine can be completed in under 30 minutes. Enjoy being walked through the moves by tuning into the podcast or time yourself by checking the notes below.

IMPORTANT: By completing this workout you do so at your own risk. You may not participate without physician approval.

Summary of Workout

AMRAP Workout Summary:

3-5 Minute Warm-up (Walking and Foam Rolling Recommended)

3 Rounds Of:
-Bodyweight Squats for 30 Secs
-30 Secs Rest
-Squat Thrusts (Half Burpees) for 30 Secs
-30 Secs Rest
-Alternating Reverse Lunges for 30 Secs
-30 Secs Rest
-High Plank with R and L Hand Taps for 30 Secs
-30 Secs Rest
-Mountain Climbers for 30 Secs
-30 Secs Rest

5 Rounds Of 20 Secs of Jumping Rope/Sprinting, 10 Secs Rest

3-5 Min Cool-Down with Foam Rolling

Visuals of Each AMRAP Bodyweight Workout Move:

Bodyweight Squat:

bodyweight squat amrap


Hands behind head, feet slightly wider than hip width apart, squat down as if you're sitting in a chair then press through your heels to return to standing before repeating this move for as many repetitions as possible (AMRAP) in 30 secs. 

Squat Thrusts (Half Burpees):

Squat Thrust burpee


Start standing tall. Bring your hands to the floor so your palms and shoulders are in line. Jump your feet back to bring yourself to a high plank/starting push-up position. Then, jump your feet back to your hands before jumping up. Repeat for AMRAP in 30 Secs.

Alternating Reverse Lunges

reverse lunges


Start standing tall. Step back into a lunge with your right foot. Then press through your left heel to return to standing.  Repeat on the other side. Continue to alternate between lunging back with your right and left foot. Repeat for AMRAP in 30 Secs.

High Plank with L and R Hand Taps

plank


Start in a high plank (palms and shoulders in line, body a straight line from shoulders to toes).  Hold abs tight as you lift and tap right hand to left hand before placing it back under your right shoulder.   Then repeat on the opposite side.  Continue to alternate tapping right hand to left hand, then left hand to right hand for AMRAP in 30 secs. 

Mountain Climbers

mountain climbers


 Start in a high plank (palms and shoulders in line, body a straight line from shoulders to toes).  Hold abs tight as you bring one knee and the other knee in towards your shoulders.  Complete for AMRAP in 30 secs. 

MODIFICATIONS:
Place your palms on a sturdy table or chair for all moves other than the bodyweight squats or the lunges. For bodyweight lunges and squats you can stop higher than parallel to the ground.  For all exercises modify by doing fewer reps. 

Links of Interest:

  • Subscribe to the podcast on iTunes | Stitcher | Google Play | PodBean
  • Share feedback, nominate a guest, or request a topic HERE
  • This workout is one of the types used in the Drop 2 Sizes Challenge. Learn more about the program HERE.

Tell a Friend:

No gym, no problem! Check out this #HomeWorkout on #PodcastShow @TheFitFifteen by @FitArmadillo #FitTips #AbWorkout #IntervalWorkout #AMRAPWorkout 

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Did you enjoy this episode of The Fit Fifteen? Share your thoughts and questions below:

Catherine Basu

Hello! I'm the founder of Fit Armadillo® and I'm so glad you're here. If you've been looking for a way to start your healthy lifestyle, but you don’t want to join a gym or spend thousands of dollars on supplements and fad products, you’ve come to the right place. On the blog we share fitness tips and healthy recipes to get you started. For more 1-on-1 help head here to get matched with an awesome certified fitness professional.

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