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!

Fitness Friday 6/12: 9-minute Total Body Workout

Hi everybody!  How are you all doing?  I'm back from the SLEEP conference in Seattle (got in late last night), so the blog posts should be more regular now.  I have some exciting posts coming up including some pretty neat things I learned at the conference this year (did you know whole body energy metabolism changes based on what stage of sleep you're in?) AND more product reviews which will include a few giveaways!  I'm excited to start working on those posts, so stay tuned in the coming weeks!  

As for today, your Fitness Friday mini workout is here and ready for you to get started warming the muscles!  Today's workout is a timed one, so all you'll need is a timer set for 1 minute for every exercise.  Remember, you can do these moves anywhere you find yourself today, whether that's at the office, at the park, or at home.  If you've got 9 minutes, you've got time for this total body routine.  Ready?? 

Fitness Friday - 9-minute Total Body Workout

 

Fitness Friday 6/12

3 x 2 (3 rounds, twice today)
Set your timer for 1 minute for each move (9 minutes total).  Let's get started!

Plank Jacks - start in a high plank position, hands under your shoulders, abdominals engaged, and spine aligned (no curvature to the back or neck).  Keeping your hands in place, jump your feet out, then bring them back together quickly, like a jumping jack.  Continue the jacks for 1 minute.  Trainer Tip: remember to keep your spine in a straight line here.  A tip I've heard used and I think is helpful is to think of bringing your belly button in toward your spine to keep your abs and core engaged.

Supine Shin Presses - this one's a killer, so get ready!  Lie down on your back, opposite arm and opposite leg raised in the air, other arm and leg out straight hovering over the floor.  Press your hand into your shin (or knee) and engage the abdominals.  Hold that press for 15 seconds.  Switch sides and repeat.  Do this twice on each side for 15 seconds each, totaling 1 minute.

Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, use your glutes and quads to 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 (i.e. no pause). Continue that pattern for 1 minute.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Get involved with the community on social media and show us how and where you're staying active with this workout today!  Use the hashtag #fitnessfriday and tag me (@infitinhealth).  Let's start to cheer each other on!

Readers: chat with me!  How has your week been going?  What's everyone up to this weekend?