AMRAP Workout

Ramp up your workout with an AMRAP!

Ramping Up Your Workout

AMRAP workouts allow you ramp up your workouts so you can get faster results.  The nice thing about an AMRAP workout is you can adjust how much time you will spending on your workout.  AMRAP is:  as many rounds as possible.

For this workout, set the timer for 25 minutes.  If you are newer to an AMRAP, you may want to do 20 minutes.  If you are more advanced, go longer.

Exercise Demo


Front Lunges -12 reps:
Step forward with right leg.  Make sure your right knee is between your ankle and toe.  Lower yourself down so your leg is forming a 90 degree angle.  Step back to starting position and lunge with the left leg.  Alternate front lunges.

Jumping Jacks – 30 reps:
We all know what a jumping jack is.  If you need to modify this, take out the “jumping part” and step side to side quickly.  Still move your arms as if you are doing a jumping jack.

Wall Sit – 30-60 seconds:
Find a space on the wall.  You can use an exercise ball behind your back or just use the wall.  Get into a squat position with your knees at a 90 degree angle.  Squeeze your glutes, quad, and hamstrings as you hold for at least 30 seconds.

Mountain Climbers – 30 seconds:
Get in high plank position.  Quickly alternate bringing knees to chest.  Do this for an allotted time.

Planks – 45 seconds:
You can plank on your hands (high plank) or elbow plank.  Make sure your body is in a straight line, squeeze abs, thighs, and glutes.  Hold for allotted time.


Set your timer for a total workout time of 25 minutes.  The first 2 exercises are rep based.  12 reps each leg for front lunges.  Jumping Jacks – 30 reps.  The next 3 exercises are timed.  Do as many rounds as possible with little rest.  Do take rest as needed.

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