I have a mini workout series for you guys of 10-minute workouts using a 3x3x3 AMRAP structure. That’s 3 exercises done for 3 minutes at max effort, 3 times. They’re quick but intense, so perfect for busy days or to pair with low(er) intensity steady-state cardio like a long walk or elliptical session.
10-Minute Lower Body Workout
Equipment I Used:
- Set of 10-lb dumbbells (just use one to make it easier or none if you’re a beginner)
This workout is divided into three 3-minute AMRAPs with 30 seconds of rest in between each. Set a timer for 3 minutes and get through the circuit of exercises as many times as possible before time runs out. Rest for 30 seconds and then repeat, starting wherever you left off at the end of your first AMRAP.
- 10 Lunge Stomps (right) | Start in a low lunge position with your right foot forward, knee bent at 90 degrees and stacked directly over your ankle. Ball of the left foot is planted on the floor behind you, leg is long but knee is soft. Hold dumbbells at your shoulders (if you’re a beginner just use your bodyweight). From here, you’re going to press off the right heel as you shift your weight into the back left foot enough to lift your right foot off the ground, slightly kicking it forward in the air before landing back down in that starting low lunge position. The slight outward kick will help you land in a knee-safe position with the right heel stacked under the knee (you don’t want the knee to ever be farther forward than the toes).
- 10 Lunge Stomps (left)
- 10 Surrender Squat Jumps (5 leading with the right leg | 5 leading with the left leg) | Start in a low squat position with feet hip’s width apart, weight in your heels, low abs engaged, hips back and dumbbells at your shoulders. To modify, you could always just hold one dumbbell in both hands at your chest or use no dumbbells. From here, come to a kneeling position, stepping your right foot back behind you, planting the ball of the foot and knee on the floor and then doing the same with the left. Continuing to lead with the right, return to a low squat position, stepping the right foot forward onto the floor and then the left. From this low squat position, straighten the legs as you drive through the heels to jump up into the air. Land softly, sinking right back into a squat position. That’s one rep. Do 5 this way, leading with the right, and then 5 leading with the left foot.
- 10 Squat Jacks | Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and dumbbells at your shoulders. To modify, you could always just hold one dumbbell in both hands at your chest or use no dumbbells. Staying low in a squat, jump your feet in close together and then jump your feet out wide again to the starting position. That’s one rep. Continue jacking your feet in and out, staying low in the squat.
Next week I’ll share an upper body workout using this same structure, and the following week it’ll be core. 🙂
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