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.
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