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THANK YOU

For listening to me talk with Sarah Merrett from

It's A Crazy Life Podcast.

As you are aware any movement is better than none to get the endorphins and good vibes flowing.

I hope you enjoy the challenges!

AMRAP
AS MANY ROUNDS OR REPS AS POSSIBLE

AMRAPs are an awesome way to...

  • Burn fat

  • Test your mental toughness

  • Improve your technique under pressure and fatigue

  • Build strength and conditioning

  • Increase your capacity for working well at a high heart rate

  • Testing your physical limits

Who's in? Below you have a choice of 4 x 15 minutes or 5 x 10 minutes.

I'd suggest picking 2-3 to complete through the week.

AMRAP 15 MINUTES

  1. Complete a 5-10 min warm up get the body and mind prepared to give it 100%. 

  2. Set the timer to 15 minutes

  3. 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.

  4. 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

  1. Complete a 5-10 min warm up get the body and mind prepared to give it 100%. 

  2. Set the timer to 15 minutes

  3. 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.

  4. 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.

1 Min Plank

1 Min Side Plank R 

1 Min Side Plank L

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