25 Minute AMRAP Workout

Well hey there! I  hope you all had a wonderful weekend! I finally got to have a nice restful weekend after being crazy busy for several weeks in a row. A few weekends ago my family was in town, which was absolutely wonderful, but also quite exhausting! Since I don’t see my parents often and they were only here for a few days, we packed as much as we could into a short amount of time. We did lots of fun things like explore Georgetown, hit up a couple of monuments, visit a winery, and go to the Palm Sunday service at National Cathedral. I should have a post coming soon on some of the details of our adventures! Easter weekend was also quite full with a trip to the zoo and dinner with friends on Saturday, then I went to Maryland to stay with my roommate’s family for Easter. I have spent a number of holidays with the Quackenbush clan and I always enjoy hanging out with her cousins and visiting with her aunts and uncles. They are quite the entertaining bunch and I always have a good time celebrating with them!

With so much going on lately I have not had a lot of mental energy to come up with new workouts to do. This AMRAP is one I keep coming back to since it is quick and easy but also gets the heart rate up and the muscles working. I love that it is only 25 minutes yet leaves me feeling like I did a ton of work and got a great sweat in!

     

  • Squat press to renegade row: Stand with feet shoulder width apart and dumbbells at shoulders. Bend down into a squat position with knees bent, hips back, and weight in the heels. Quickly stand up while simultaneously pressing the dumbbells straight up overhead. From here bend over and place the dumbbells on the floor directly under your shoulders. Jump both feet back so you are now in a straight arm plank position with both hands on the dumbbells. From here do a renegade row – bring one dumbbell up towards your rib cage, bending at the elbow and keeping your arm close to the body. Return the dumbell to the floor and repeat with the other arm. Next jump both feet back towards your hands then pick the dumbbells up and return to the squat position. From here you will go straight into the squat press to begin the 2nd rep.
  • 3-Way lunges: Start standing with 2 dumbbells at your sides. Begin with a forward lunge by taking a large step forward and bending both knees down close to 90 degree angles, then step back to the starting position. Next do a side lunge by taking a large step sideways, bending the knee of the leg you stepped out with and pressing your hips back, while keeping the other leg straight. Step back to the standing position, then do a back lunge by repeating the first step just this time stepping backwards. This is one full rep. Do a set all on one side before switching legs.
  • SL deadlift to bicep curl: Stand on one leg while holding 2 dumbbells. Bend forward at the waist, slightly bending the knee of the leg you are standing on, and kick back your other leg while keeping it straight, and bring the dumbbells down towards your ankles while maintaining straight arms. Stand straight up from here and balance on the leg you are standing on while you bend both elbows and bring the dumbbells up to your chest to do a bicep curl. Do a full set on one leg before switching sides.
  • Plank Jumps: Start in a straight arm plank position. Jump both feet up towards your hands, bringing your knees to your chest, then jump back to a staright plank. Jump your feet out wide like a scissor jump then back to the straight plank.
  • Standing Row to Tricep Kickback: Stand slightly bent forward, holding weights in outstretched arms. Pull weights up into your chest keeping the elbows tight to your body, then extend arms straight out behind you. Return to starting position by doing the exact opposite: bringing arms back to bent position then lowering to straight out
  • Sprinter lunges: Stand with one leg slightly bent and the other leg back straight behind you in a half lunge position. Keeping the weight in your front leg, drive the back knee forward as fast as you can. Return the driving leg to the starting position then repeat as quickly as possible. Do a full set on one leg before switching.
  • Single Leg glute bridges: Start lying on your back on the ground with your knees bent and feet on the floor.  Raise one leg straight into the air then lift your hips off the ground as high as you can. Hold this position for about 3 seconds then lower your hips back down. Do a full set on one leg before switching.
  • Starfish crunches: Lie flat on your back with arms and legs out straight. Bend everything in towards the middle of your body then return back out to straight.

15 Minute AMRAP Workout

Happy Saturday! I am so glad it’s the weekend! This time of year my life is crazy with work and lacrosse coaching so during the week all that keeps me going is the break that the weekend brings. Most work days I usually get home around 9:00pm so during the week I have little time for anything fun. I love having weekends to catch up with friends, do some housework, and get some quality R&R. And I have to say, the weekends are so much better as an adult, because when you are a kid and even through college, there is always some sort of homework to be done. But now? Weekends are nothing but doing whatever you want whenever you want. Sleep in both days? Always. Go out with friends? Of course. Sit on the couch for hours? Why not. Sunday afternoon naps? You bet! Oh the joys of free time.

I am sure everyone feels the same way about weekends as I do, so you probably want to enjoy every second of the time off you have. On the weekends I usually don’t want to spend a ton of time working out, so here is a fast yet efficient AMRAP (as many rounds as possible) that gets the heart rate up and your muscles burning, yet only takes 15 minutes.

  • Walking lunge with shoulder press: Holding 2 dumbbells at your shoulders, take a large step forward and bend both knees down to 90 degree angles, keeping the front knee behind the toes. At the same time you bend into the lunge, raise both dumbbells straight up overhead. Lower the weights down as you bring your back foot forward to meet your front foot and stand back up, completing one rep.
  • Push up tuck jump: Start with doing a normal push up, then jump both feet forward towards your hands and then back to their starting position. This is one full rep.
  • Squat pulse to squat jump: Lower yourself into a normal squat position, then raise your hips up a couple of inches and immediately return them to the low squat position. This is 1 squat pulse. From here jump straight up into the air and return to the low squat position. This is the end of one rep.
  • Standing row to Tricep Kickback: Stand holding 2 dumbbells at your sides. Bend over slightly, keeping your back straight and arms straight. Bend both arms up bring your elbows to the sides of your rib cage, then extend your arms straight back behind you. Return arms to their starting position to finish the rep.
  • Star jacks: This is like a normal jumping jack except when you bring your arms and legs in together you want to squat down into a chair squat position (legs together, knees bent, hips back).