Jennifer Zelazny July 22, 2021 0 Comments Here is a relatively short workout (under 30 minutes) but packs a high calorie burn. I wanted to put together a quick workout that would be easy to reuse and be different depending on whatever mood I was in. This is a workout that can completely change depending on the weights used. Go for speed by using light weights or bodyweight. Go for a challenge by using heavy weights. Either way – this will get your sweating in no time. The Warmup 20 seconds on / 10 seconds off (2x at each) (5 minutes total) Jumping Jacks Sumo Squats Forward/Reverse Lunges Inchworms Shoulder/Arm Circles AMRAP = As Many Reps As Possible (basically go through this as many time as you can in the time given) AMRAP #1 8 minutes 50 Jumping Jacks 40 KB Swings 30 Squats 20 Seated Leg Raises (Over a Weight) 10 Tricep Extensions After the 8 minutes of work – do 10 burpees AMRAP #2 8 minutes 50 Mountain Climbers 40 Lunges (20 each leg) 30 Rows 20 Hamstring Curls on a Stability Ball 10 Pushups After the 8 minutes of work – do 10 180 degree jumps Core Finisher 20 seconds on / 10 seconds off (2x at each) (5 minutes total) Butterfly Situps Reverse Crunch w/Kick Leg Drops Reverse Deadbug w/Leg Lift (in a bear crawl position) Plank Remember – you can make this as easy or difficult as you want. Example – lunge with weights using a BOSU ball, pushups can be staggered, squats can be whatever kind you want. Play with it – and make it fun! Tagged: AMRAP Leave a Reply Cancel ReplyYour email address will not be published. Comment Name * Email * Web site Notify me of follow-up comments by email. Notify me of new posts by email. Δ This site uses Akismet to reduce spam. Learn how your comment data is processed.