Timed Workouts Get Results

Timed Workouts (AMRAP)

Timed workouts such as an AMRAP (as many rounds as possible) is a fun way to workout. 

To do an effective AMRAP:

  • Set your timer for your allotted time (20 min, 25 min, 30 min)
  • Do each exercise with great form and control

This is NOT a race, you are only setting a timer.

Exercise Demonstration:

Exercises:

Side Lunge with Lateral Raises:
Take a wide step side to side.  Make sure knee is moving in the same direction as your toes.  Lower down to what is comfortable for you.  Lunge left then right. 

Stand tall and raise arms to shoulder level and lower.  Keep abs tight and a slight bend in the elbows.  That is 1 rep.  Repeat side lunge, side lunge, lateral raise. 

Plank with Leg Cross:
Get into tall plank position.  Alternating legs, bring right leg underneath body and back to plank.  Repeat on other side.

Push-Ups: (Modified Shown)
Get in plank position.  Hands below shoulders. Squeeze abs tight. Lower full body towards the floor and press up.  To modify place knees on the ground.

Curtsy Lunge with Bicep Curls:
Dumbbells in hand.  Step to the right bringing left leg behind you as if you were going to curtsy.  Lower down.  Step to the left.  Come back to center and do a bicep curl.  Raise dumbbells to shoulder and lower.  You can have your palms facing upward or facing each other.  This is ONE rep.  Repeat for 12 reps.

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