Core + Upper Body AMRAP Workout (Bodyweight)

June 11, 2019 by 1 Comment
Core + Upper Body AMRAP Workout - This bodyweight workout is broken up into three 4-minute AMRAPs that target your upper body and core. #amrapworkout #workoutvideo #athomeworkout #coreworkout

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:

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. 🙂

Core + Upper Body AMRAP Workout - This bodyweight workout is broken up into three 4-minute AMRAPs that target your upper body and core. #amrapworkout #workoutvideo #athomeworkout #coreworkout

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

Filed Under: Abs, AMRAP, Bodyweight, Upper Body, Video, Workouts

Triceps Workout to the Music (Arm Song)

January 23, 2019 by Leave a Comment
Triceps Workout: Light Weights, High Reps to the Music - work your triceps to the beat of the music! #triceps #tricepsworkout #armworkout #armsong

As promised, I have a final (for now) arm song workout for you today focusing on triceps. Joe and I are leaving for a lil’ vacation down in Mexico so there won’t be a new video this coming Monday. Accept this triceps workout on a Wednesday in return. 😉

And if you’re really dying for a new workout this coming week, maybe it’s time to check out Studio Pumps! Five 45-minute total body workouts that are challenging but scalable. I also made an update to the class package so that you have the option to stream the workouts to your smart tv via private YouTube video. When you make the purchase, there’ll be a PDF document with the private links included, should that be your preferred way to follow along with the videos.

If you’ve already purchased the class pack and don’t get the automatic update with the pdf, reach out to me and I’ll send you the links ASAP: pumpsandiron@gmail.com

Triceps Workout to the Music

EQUIPMENT NEEDED:

This triceps workout is done to the beat of the music (like in some barre and indoor cycling classes). The song is about five and a half minutes long, and we’ll be moving continuously through it using small movements and high repetition numbers. I’ll guide you through the sequence.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Triceps Workout: Light Weights, High Reps to the Music - work your triceps to the beat of the music! #triceps #tricepsworkout #armworkout #armsong

Because of the light weight – high rep structure, this type of workout focuses on muscular endurance more so than strength. You’ll feel the burn for sure, but if you’re craving something more, I’d recommend this arm workout from the archives. It mixes light-weight endurance training with heavier-weight strength training. It’s one of my favorites!

All arm songs I’ve posted in addition to this triceps workout:

Again, no new workout next week. I’m off to Tulum! If you want to follow along with my vacation, check out Instagram (@nicolepearce). I also fully realize how annoying it can be to watch someone’s vacation while you’re sitting in the freezing cold so no offense taken if you’re ALL SET lol.

xo Nicole

Filed Under: Upper Body, Video, Workouts Tagged With: ,

High Rep Biceps Workout to the Beat of the Music

January 21, 2019 by Leave a Comment

Immediately after posting the arm song workout focusing on shoulders a couple weeks ago, I got a ton of requests for more. Ask, believe, receive, my friends. Today’s workout will focus on biceps and I have one more coming your way to hit triceps. If you’re feeling super ambitious, you can do all three songs back to back (yikes lol).

High Rep Biceps Workout to Music

This is an endurance workout using light weights and high repetition numbers to achieve burn-out. Following along with the video, we’ll move to the beat of the music and I’ll guide you from one movement to the next. The song is about 6 minutes long and we’ll be moving continuously throughout the whole thing.

Because of the nature of the movements, you’re going to feel this in your shoulders as well. A lot of the movements are done with the arms elevated so that those tiny weights are actually effective. If we did biceps curls with our arms down by our sides the whole time, you would not achieve the feeling of burnout.

For this workout to be effective, you also want to make sure you’re actively squeezing the weights the whole time. This is going to active the biceps more than if you were simply letting the weights rest in the palms of your hand.

As with all workouts, you want to make sure you’re properly warmed up beforehand and always listen to your body, modifying or stopping as needed.

EQUIPMENT NEEDED:

Give this high rep biceps workout a try this week! And if you’re looking for more, take it a step further with this biceps & triceps workout from the archives that mixes high rep-low weight with heavier weights. It’s a favorite on YouTube!

I’ll end this post with a GO PATS! That 4th quarter last night gave me gray hairs—I was hiding under a blanket for most of it because I couldn’t take the stress. Should have known Tom would get the job done. 😉

xo Nicole

Filed Under: Hand Weights/Dumbbells, Upper Body, Video, Workouts Tagged With:
« Previous Page
Next Page »