AMRAP Workouts are Fast and Effective

AMRAP Workouts are Fast and Effective

In our hustle and bustle society, we want everything fast.  One nice thing about working out, is you don’t have to spend all day at the gym to get results!

AMRAP workouts or as many rounds as possible is a great way to get a workout in.  The beautiful thing is you set a timer for your allotted workout time.  It may be 20 minute or up to 40 minutes…whatever your schedule allows.

This particular workout is for 25 minutes.

Make sure you are doing the exercises with correct form.  AMRAP’s are not a race.  You’ve only set a time limit to your workout.  Take rests as needed.

Exercise Demonstration:


Side Step Squats:
Take a wide step to the right.  Make sure knees are moving the same direction as your toes.  Squat down sticking butt out as if you as sitting in a chair.  Stand and squeeze glutes.  Repeat on other side.

Planks with Alternating Arms:
Get into a high plank position.  Squeeze abs tight.  Raise right arm to shoulder height and lower.  Alternate with left arm.  Repeat for 12 reps each side.

Bent Rows:
Bend over at the hips.  Squeeze abs and glutes tight.  Raise dumbbells by side, bringing elbows back and up, squeezing shoulder blades together.  Lower weights back down. Repeat.

Alternating Reverse Lunges:
Place dumbbells in hands.  Step back with right foot lowering body down.  Make sure the left knee is between the ankle and toe.  Alternate sides.

Dead Bug:
Lay on your back, knees bent to 90 angle, feet off floor.  Squeeze abs tight.  Extend right arm and left leg seeing abs tight and low back to floor.  Alternate with left arm and right leg.  Alternate back and forth.  You can add an exercise ball or do the exercise without a ball.

Butt Bridges with Pulses:
Lay on floor with feet flat on floor.  Raise hips up so body forms a straight line.  Lower butt down and repeat.  Do 15 reps.  On the 15th rep, hold butt up.  Now, pulse knees together and apart quickly for 15-20 reps.

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