AMRAP Quickies Workout

AMRAP Quickies Workout -- three 5-minute AMRAPs targeting different muscle groups with jump roping intervals in betweenI’m back from Mexico! Each time I go on a trip, I get so excited about all the blog-worthy pictures I can take and ambitiously plan out all the amazing posts that will come from them. The outfits I wore, hotel room workouts I did, a food diary post about what I ate—every vacation, I think about the endless blog potential. And every vacation, I come home with four blurry iPhone photos and…well, that’s about it.

On the one hand, it’s a shame and I’m a terrible blogger. On the other hand, I think it’s a really good sign that I’m doing something right. Sometimes, you’ve gotta just shut the computer, enjoy life and the people around you, and experience things without worrying about documenting it all on social media.

I’m pretty deep, huh? In actuality, the resort we stayed at didn’t have Wi-Fi and after a couple mild panic attacks, I was forced to just put away my iPhone. It was good for me. 🙂

And Mexico was great—the wedding was beautiful, we went snorkeling, the food at the resort was delicious, and despite the continuous drinking, it really was so relaxing. I even got in a couple workouts!

AMRAP Quickies Workout -- three 5-minute AMRAPs targeting different muscle groups with jump roping intervals in between

Now that vacation is over, I’m excited to get back to my usual fitness grind, and did this AMRAP Quickies workout yesterday morning before tackling my dreaded post-vacation email inbox.

AMRAP Quickies Workout

Equipment I Used:

  • Jump rope
  • 15-lb kettlebell
  • Exercise mat
  • Timer

AMRAP stands for As Many Reps/Rounds As Possible. That means no breaks between exercises and pushing yourself as hard and as fast as you can without sacrificing proper form. You’ll do three 5-minute AMRAP mini workouts. In between each, jump rope for 2 minutes for a quick cardio blast. The first AMRAP will focus on lower body exercises; the second on upper body; the third on abs.

I used my Gymboss Interval Timer and set it for 3 rounds of 5 minutes of work and 2 minutes of “rest” (jump roping). During the five minutes, I pushed through as many rounds of the mini routine as possible until the timer went off, then grabbed my jump rope and went straight into my cardio blast. Full breakdown after the pictures.

AMRAP Quickies Workout -- three 5-minute AMRAPs targeting different muscle groups with jump roping intervals in between


  • 10 Jump Squat Lunges: Start in a lunge position, both knees at 90 degree angels. Jump up, landing in a squat position. Do a jump squat. Jump back into a lunge position, this time with the other leg in front. Each time you land after a jump squat, that’s one rep (1 jump lunge + 1 jump squat = 1 rep).
  • 20 Tip Toe Pulse Squats (Alternating): In a deep squat position, lift one heel and pulse up a couple inches and down a couple inches back into the squat. Repeat, this time on ball of other foot. You’re staying low in a squat throughout the whole 20 reps—these are small pulse movements.
  • 10 One-Leg Hip Bridge Thrusts (Each Side): Start in a bridge position, one foot firmly on the ground with knee bent, the other lifted straight up in the air. Thrust your hips towards the ceiling, engaging your glutes and hamstring to lift body into an inclined position. Lower hips down until they’re just a couple inches off the ground and repeat.



  • 10 Push Ups: I did triceps pushups, keeping my elbows locked in tight next to my sides as I lowered down. Halfway through the second round, I needed to modify and do the pushups from my knees—I’m getting stronger but still
  • 10 Superman Lifts: Lay on your stomach, arms overhead. Lift arms, chest and legs off the ground, squeezing those glutes and back muscles. Hold for a second, then lower slightly (but not all the way down to the ground) before repeating.
  • 5 Kettlebell Clean ‘n Press (Each Side): With feet a little wider than shoulder width apart, bend knees and bring kettlebell from a straight-arm hanging position to closely held by the center of your chest with arm bent. From there, straighten legs as you extend your arm skyward. Reverse the moves to bring yourself back to starting position. Try to keep the kettlebell towards the center of your body throughout this move. When done correctly, this isn’t just an upper-body workout, but great for your core.



  • 10 Full-Body Crunches: Start laying on your back, arms overhead, core engaged, legs straight and hovering off the ground. Crunch your chest up as you bring your knees in towards your chest, wrapping your arms loosely around your knees. Extend everything back out, lowering down into starting position.
  • 10 Side Plank Lifts (Each Side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
  • 10 Hip Dip Planks (Alternating): Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.


AMRAP Quickies Workout -- three 5-minute AMRAPs targeting different muscle groups with jump roping intervals in between

WEARING | leggings & sports bra c/o Reebok / tank: LF / sneakers: Nike


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  1. awesome workout!

    where did you get your pink KB and capris? 🙂

  2. I found your blog several weeks ago and just wanted to pop in and tell you that I love it. Very motivational and I love the at home options for workouts and recipes! *virtual high five* – love it!

  3. Glad you enjoyed your trip to Mexico – your Instagram pix look wonderful!

  4. I too have a head full of blogging ideas, that don’t always make it onto my blog! I was hoping that it was normal…

    It is good to get away from technology sometimes, which isn’t always easy, so it was a good thing that you had no wi-fi connection. Bet you had more time though!

    I have been looking for quick workouts to add variety to what I already do, so I think I will have a go at an AMRAP workout.

  5. Thanks for sharing your workouts…they are great! I was wondering if you could tell me what program you use for your pictures and workout lists. I’m new to the creative side of adding things to my site and thought I would ask!!

  6. Would it be ok if I used an image of an acai bowl I found on your blog on mine if I cited it as yours?

  7. Awesome workout!! Where in Mexico did you go? I think it’s great you got to get away and enjoy yourself. Thank you for sharing 🙂

  8. So happy to have found this blog! Will definitely be trying this workout! Looks like death, in a good way 😉

  9. hi im a new follower from italy! i love and enjoy your fitness blog! im worked as personal trainer and still i do hard exercise every day -like crossfit- and i do weight lift competitions!! great pics and great job!!!

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