
THANK YOU
For listening to me talk with Sarah Merrett from
It's A Crazy Life Podcast.
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As you are aware any movement is better than none to get the endorphins and good vibes flowing.
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I hope you enjoy the challenges!
AMRAP
AS MANY ROUNDS OR REPS AS POSSIBLE
AMRAPs are an awesome way to...
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Burn fat
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Test your mental toughness
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Improve your technique under pressure and fatigue
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Build strength and conditioning
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Increase your capacity for working well at a high heart rate
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Testing your physical limits
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Who's in? Below you have a choice of 4 x 15 minutes or 5 x 10 minutes.
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I'd suggest picking 2-3 to complete through the week.
AMRAP 15 MINUTES
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Complete a 5-10 min warm up get the body and mind prepared to give it 100%.
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Set the timer to 15 minutes
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Complete amount of reps per exercise and after the set take as little rest as possible and see how many rounds you can complete and write it down.
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When you come to do it again...can you complete more than previous?
AMRAP 1
10 Burpees (with Press Up if you want)
20 Mountain Climbers (Cross Mountain climbers if you want more)
10 Dumbbell Front Squat (Weight above not on shoulders)
10 Dumbbell Bent Over Row (Wide grip)
10 Push Press Dumbbell
AMRAP 2
10 Burpees
20 Air squats
10 Burpees
10 Press Ups (Wall or On Knees - easier option)
10 V Sits / per side
AMRAP 3
50 High knees
20 Floor Press
10 Inchworm
10 Side lunges / per leg
10 Burpees
10 Sit ups (Full - all the way up & control down)
AMRAP 4
20 Air squats
40 Mountain climbers
10 Side lunges / per leg
5 Bulgarian Split Squats / per leg
20 Russian Twists
AMRAP 10 MINUTES
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Complete a 5-10 min warm up get the body and mind prepared to give it 100%.
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Set the timer to 15 minutes
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Complete amount of reps per exercise and after the set take as little rest as possible and see how many rounds you can complete and write it down.
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When you come to do it again...can you complete more than previous?
AMRAP 1
10 Push-ups
15 Air-squats
20 Crunches
AMRAP 2
10 Burpees
25 High Knees
AMRAP 3
15 Squats
15 Push-ups
15 Sit-ups
AMRAP 4
25 Goblet Squat
25 Kettlebell Swings
20 Alternating Revese Lunges
AMRAP 5
Notes for Side plank (on knees is fine). Free arm should create a straight line top arm to bottom. Remember turn on the toes and flatten to side of foot or if you prefer feet stacked on top of each other.
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1 Min Plank
1 Min Side Plank R
1 Min Side Plank L