20-Minute Bodyweight AMRAP Workout

20-Minute Bodyweight AMRAP WorkoutHey guys! Sorry I’m a day late getting this week’s giveaway workout challenge up—I’m not feeling so great. 🙁 It’s just a little throat-sinuses thing, and I feel like I can probably nip it in the bud by spending another day resting and chugging water, but for now, I’m totally drained and sound like an 80-year-old chainsmoker. It blows.

Congrats to Kelsey Kujoth for being the randomly selected winner from week 1! Check your inbox for an email from me. 🙂 Everyone who completes this week’s workout can enter to win the current prize package HERE.

20-Minute Bodyweight AMRAP Workout

Set a timer for 20 minutes and go through the following circuit of exercises as many times as possible in the 20 minutes. I like to keep a piece of paper and pen nearby so I can make a tally mark at the end of each round—it helps me keep track.

20-Minute Bodyweight AMRAP Workout

  • 10 Squat Pulse Jumps (3 Pulses, 1 Jump): Squat down, sending hips back. Hold down low and pulse three times, squeezing through the glutes and thighs to come up a couple inches and sink down a couple inches. After you’ve completed three, jump up from the squat position, powering through your legs, and land softly back on your feet sinking right back into that squat position to start your pulses again. 3 pulses + 1 jump = 1 rep.
  • 10 Side Plank Crossbody Crunches (each side): Start in a side plank position and extend your top arm out overhead and your bottom leg straight out behind the supporting leg, hovering off the ground. Crunch that bottom knee into meet that top elbow, and then extend back out. Your goal is to not let that bottom foot come to rest on the ground until you’ve completed all 10 reps.
  • 10 Forward-Backward Lunges (each side): Keeping your right foot firmly planted, you’ll push off your left foot to go from a left-foot-in-front lunge, up and back into a left-foot-in-back lunge. Continue back and forth for 10 reps pivoting on right foot, then switch anchor foot to the left for 10 reps. (Forward + backward = 1 rep.)
  • 10 Side Push Ups (each side): Lay on your left side, left arm hugging your torso, and right hand planted firmly on the ground in front of you. Push your upper body off the ground with that right arm, then slowly lower without ever fully coming to rest back on the ground. Continue for 10 reps then switch sides.

When I did this workout last week, I got through 5 ½ rounds (timer went off just when I was about to get into the lunges on round 6). See if you can beat me!

20-Minute Bodyweight AMRAP Workout


WEARING: tank & leggings: c/o Ellie (get 20% off your first order with code nicoleperr20!)// sneakers: Nike

Before I sign off, I have exciting news for you guys–if you use the code nicoleperr20, you can get 20% off your first order with Ellie! In addition to the cute tank and leggings I’m wearing in today’s post, a bunch of my workout gear on P&I lately has been from Ellie. A few months ago, I signed up for their monthly club, which allows you to pick out any top and bottom you like from their site for only $50 (total). It’s an awesome deal, especially considering you pay way more than that for just one item with most activewear lines. You can also skip a month without penalty, which is great. So far every piece I’ve ordered has been a winner–I’m a huge Ellie fan!




  1. Love this workout! The side plank crossbody crunches look intense!

  2. Your workout attire is darling!

  3. HOw awesome!! Thank you for sharing 🙂 P.S. Miami 2 Ibiza is an excellent workout song! Try out Maximal Crazy by Tiesto, it is great for building up! 🙂


  4. I have never even thought of trying 1-armed side push-ups. I’m definitely going to give those a try!

  5. Wearing the same leggings right now! Just got them in the mail today. Ellie is awesome.

  6. I got 6 rounds! Loved the combination of moves!! Thank you!

  7. Love this! Can’t wait to try it. 🙂 Thanks for sharing.

  8. This was a great workout! I got in just under 5.

  9. Almost 5 rounds. Great workout, I will feel those lunges tomorrow…

  10. I was just starting my 5th round. I liked the lunges, those were a good workout!

  11. Looks intense but I’m up for it! Let’s see if I can get through one set! lol


  12. melissa fowler says:

    Dang, I’ve got some work to do. I got through 3 1/2 rounds- I guess I’ve got to start somewhere!

  13. Nice workout!
    I need to try out the side plank crossbody crunches at the gym at first like you did and then with a rope attached 😛 awesome !

  14. 2 rounds..this should firm something up! haha

  15. Sarah Brockman says:

    Whew! I got through 5 complete rounds with 6 squats into the 6th. Those lunges are killer!

  16. I did three rounds, your workouts always kill me! (in the best way possible!)

  17. Rachel M. says:

    I did 3 1/2 rounds–the lunges were killer!!

  18. love !

  19. I know this post was over a year ago, but that is a SICK outfit – Obsessed with those capris that would be perfect for a trot : ) Ready to try this workout.

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