20-Minute Whole Body AMRAP Workout

20-Minute Whole Body AMRAP Workout

Hi Everyone!  Holy moly it's been a while since I last posted.  If you read my big life update a few weeks ago, you'll know I was thinking about applying for graduate school to get my Master's in Public Health.  Well, I decided to take the plunge!  My application for the first part of the program - a Certificate in Public Health - is due this Friday, so I've been busy with that these past few weeks.

But I'm excited to be back and to share this workout with you today!  These exercises are all done on a plyo box, and while they may look easy to start out, the AMRAP (as many rounds as possible) style of this workout makes it challenging.  Ready to get to it and challenge yourself? Keep reading for the details and let's get goin'!

20-Minute Whole Body AMRAP (on a Plyo Box)

20-Minute Whole Body AMRAP Workout

What You'll Need: a sturdy plyo box at about knee height, a non-slip exercise mat (to put underneath the box to prevent sliding if on a smooth surface), and a timer.
What You'll Do: set your timer for 20 minutes, and go through as many rounds of the exercises as you can in that time, starting with exercise #1.  Remember to do 5 box jumps between each move. Note: if you're on a smooth surface like a hardwood floor, place a non-slip exercise mat underneath the plyo box to prevent the box from sliding forward during your jumps.

10 Incline Push Ups - get into a push up position with your hands gripping the outside edges of the box.  Keeping your abs engaged and spine aligned, lower your chest to the box in a push up.  Push back up to start.  Do 10 reps.

5 Box Jumps - between each strength exercise you'll do 5 box jumps.  Start with the box in front of you. Squat down, bending your knees and bringing your arms straight back by your sides to load the jump.  From here, swing your arms up and jump up onto the box, tucking your knees up to your chest to clear it (as opposed to bringing your heels back towards your butt).  Stand up fully, then step down off the box and reset to load the next jump.  Do 5 jumps total.  Trainer Tip: please remember to STEP off the box, not jump down.  This avoids unnecessary force on your lower body and decreases risk for injury.

  • Alternate Exercise for Box Jumps - if box jumps are a bit too much for you, take it down a notch and start in a squat, then step up onto the box, stand, and step back down into a squat. If you do this style, alternate which leg leads each set (e.g. lead with the right leg for your first set of 5, then the left on your next set, then right... so on and so forth).

10 Lunge Step Ups w/ Knee Drive (each leg) - start in a lunge facing the plyo box with just enough room between to step up onto the box.  From the lunge position, take your back leg and plant it firmly on top of the box, stepping up as you do, driving your other knee toward your chest in a fluid motion.  Reverse the move to step down off the box and back into a lunge on the same leg you started on.  Repeat for 10 lunges on one leg before switching to the other.

- 5 Box Jumps - 

10 Straight Leg Raises - start in a seated position on the edge of the plyo box, legs extended out straight, hands grasping the sides of the box for stability.  Lean back slightly to engage your abs, keeping your back flat.  From here, lift your legs straight up off the ground, forming a V with your body.  Lower them back down to the floor.  Do 10 lifts.

- 5 Box Jumps -

10 Up & Under Planks (each side) - start in a plank position with your right arm propped up on the plyo box, left arm tucked underneath you.  From here, rotate your body into a side plank on your right arm, reaching your left arm up toward the ceiling and turning your head upwards to look at your hand.  Reverse the move back down into the plank, tucking your arm underneath you and engaging your abs as you do.  Keep going for 10 reps on the right before switching to the left.

 - 5 Box Jumps - 

10 Knee to Elbow Planks - start in a plank position on your hands with your feet propped up on the plyo box.  From here, alternate bringing your knees out to the side and up to meet your elbow, focusing on engaging your obliques and keeping your shoulders over your wrists.  Do 10 reps total (5 each side).

- 5 Box Jumps - 

Keep going!  Remember, this is an AMRAP workout, so get through as many rounds of these exercises as you can in 20 minutes!

Readers: chat with me!  What's going on in everyone's lives lately??  How are your workouts/training sessions going?  Do you incorporate plyo boxes into your routine?  How about AMRAP workouts?  Love 'em or hate 'em?  Any readers out there with an MPH or currently in school?  Any advice?

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?

Wake Up Your Weekend with a 5-Minute Total Body AMRAP Workout

Good morning and happy Saturday to you all.  What's everyone have in store for the weekend?  How are you staying active?  I'm off to teach an upper body strength training class this morning, and then I'm headed to Albany for a lake house picnic, some celebrations, and hopefully some relaxation, both mentally and physically.  Before I head off, I wanted to give you guys a quick AMRAP workout to wake yourself up this morning and get pumped for the weekend.  Ready?!

5-Minute Total Body AMRAP Workout

5-Minute Total Body AMRAP Workout

Set your timer for 5 minutes and get through as many rounds of the following exercises as you can.  Ready?  Go!

5 Push Ups - you know these.  Feel free to drop to your knees if you need to, especially toward the end of the AMRAP.

10 Jump Lunges - start in a lunge position and propel yourself up into the air, switching legs mid-jump, and land back down in a lunge on the opposite side you started on.  Keep alternating jumps for 10 reps.

10 Tricep Push Ups (each side) - lie on your side, with your bottom arm crossed over your chest, and top arm over it with the hand placed on the floor.  Use that arm to push your upper body off the floor.  Try to get that arm as straight as you can (pushing all the way up).  Do 10 on one arm, then switch.

10 Supine Leg Circles - lie on your back, legs out straight and feet hovering slightly above the floor.  Keeping your legs straight and feet together, make small a small circle clockwise, then counter clockwise.  Keep alternating directions for 10 circles total. Trainer Tip: if your lower back gives you trouble, try placing your hands underneath it for support.

5 Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Continue for 5 reps.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Keep going for 5 minutes total - see how many rounds you can do!!

Readers: chat with me!  Do you like AMRAP workouts?  What are your favorite exercises to include?  What's everyone up to today?  Hope you have a great weekend!