Ep 62: 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:
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):
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
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
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
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:
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No gym, no problem! Check out this #HomeWorkout on #PodcastShow @TheFitFifteen by @FitArmadillo #FitTips #AbWorkout #IntervalWorkout #AMRAPWorkout
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