Core + Upper Body AMRAP Workout (Bodyweight)

This is the third and final workout in our three-part AMRAP series. In addition to this core and upper body AMRAP workout, be sure to check out the previous two focusing on lower body and total body.

No equipment is needed for this workout, but we are going to do a sliding exercise (army crawls). For that you’ll want a dish towel or something that slides across the floor. If you don’t have that available, you can do forearm plank jacks instead (10 reps).

Core + Upper Body AMRAP Workout

This core and upper body amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises.

In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

• 5-Minute Warm Up
• 7-Minute Gentle Warm Up (no jumping)

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below). And don’t worry about going at the same pace as me if you follow along with the video. You want to get through the exercises as many times as you can. 🙂

Workout Breakdown

AMRAP 1

See 1:22 for preview of exercises and how to modify.

• Rolling Crunches (5 reps) – right, center, left, center = 1 rep
• Mountain Climber Push Ups (5 reps) – 4 mountain climbers each side (8 total) + 1 push up = 1 rep

AMRAP 2

See 7:05 for preview of exercises and how to modify.

• Single-Arm March Crossbody Crunch (3 reps, each side) – keeping the rep number low for these because I want you to go from one side to the next without coming out of your plank
• V Up-N-Overs (10 reps, 5 each direction) – you can use any object (or non at all)

AMRAP 3

See 12:07 for preview of exercises and how to modify.

• Crab Kicks with Triceps Dip (10 reps, alternating kicking legs)
• Army Crawls (5 reps) – up and back = 1 rep, use sliders or a dish towel. Alternate exercise if you don’t have sliding material = 10 forearm plank jacks.

Looking ahead, I’ve gotten lots of requests for low-impact workouts (no jumping). Next week and the following we’ll do just that with some resistance band work. 🙂

xo Nicole