15-Minute Whole Body AMRAP Workout

AMRAP workouts are quickly becoming a favorite of mine mainly because you can get a serious sweat going in a short amount of time.  For anyone new to this style of workout, AMRAP stands for As Many Rounds As Possible.  You have a set duration of time where you complete as many rounds as you can of a given exercise or series of exercises within that timeframe.  Today's AMRAP workout targets the whole body with 3 segments: upper body, lower body, and abs/core.  Each AMRAP is 5 minutes with 3 exercises to complete.  Ready to get your sweat on?!  Keep reading for the details!

15-Minute Whole Body AMRAP Workout


15-Minute Whole Body AMRAP Workout

AMRAP 1 - LEGS (5 minutes)

10 Tuck Jumps - start standing and swing your arms down by your sides, bending your knees.  Propel yourself up into the air bringing your knees to your chest.  Land back down softly on your feet.  Keep jumping for 10 reps.

10 Runner Stance Heel Touches (each leg) - Start in a runner's stance lunge - crouched down, finger tips lightly touching the ground, your right leg forward with all your weight on it, back leg extended back straight, toes lightly touching the floor with hardly any weight on that leg.  From here, and maintaining the crouched down position, bring your back leg forward so your left toes lightly touch your right heel.  Extend your left leg back out again, remembering not to shift any weight backwards as you do.  Keep bringing that left leg in and out for 10 reps, then switch.

10 Single-Leg Glute Bridge Thrusts (each leg) - lie down on your back, feet flat on the floor and knees bent.  Lift your pelvis so your butt is off the ground, and extend one leg straight up into the air.  From here, lower your butt down to the ground, tap, and raise back up.  Do that for 10 reps on one leg, then switch.

- continue this AMRAP for 5 minutes -

AMRAP 2 - CORE (5 minutes)

10 In & Outs - Start lying on the ground, face up, with your forearms flat on the floor.  Elbows are in line with your shoulders, and palms flat.  From here, bring your knees in to your chest while you bring your shoulders up off the floor.  Extend back down to hover feet over the floor (don't let them touch) and shoulders flat.  Continue that "in & out" pattern for 10 reps.

30 Cross-Body Mountain Climbers - here you're doing regular mountain climbers from a high plank position, but instead of regular "running" with your legs, bring them to the opposite side of your chest (e.g. right knee to left side).  Alternate running like that for 30 reps (each knee in = 1).

10 Superman Lifts - lie on your stomach, legs out straight and arms stretched overhead.  Using your whole mid-section (back included), lift both your legs and arms up off the floor simultaneously.  Keep your head aligned with your arms (i.e. look slightly downward at the floor) to keep the airway open.  Lift yourself up and down for 10 reps.

- continue this AMRAP for 5 minutes -

AMRAP 3 - ARMS (5 minutes)  

5 Push Ups - you know these.  Just remember to keep that core tight and spine aligned.  If you need/want to, do them from your knees, but remember to keep your spine aligned and butt down.

10 Plank-to-Pike Knee Touches - start in a high plank (on your hands).  From there, press back into a pike (down dog position), while simultaneously reaching one hand to the opposite knee (keeping your feet planted on the floor).  Go back down into a plank.  That's 1 rep.  Continue that pike-up knee-touch pattern for 10 reps, alternating sides as you go.

10 Frog Hops - from a plank position, hop your feet up to the outsides of your hands, so you land in a "leap frog" position.  Hop back to a plank.  That's 1 rep.  Keep the hops going for 10 reps, and make sure that your hands stay planted on the floor the entire time.

 - continue this AMRAP for 5 minutes - 

Take a deep breath and relax!  You're done!

Readers: chat with me!  Do you like AMRAP workouts?  What are some of your favorite exercises to do?  How did you spend your extra day in February?  What workouts are you looking forward to in March?