AMRAP

Lower Body AMRAP Workout (Bodyweight)

May 28, 2019 by Nicole 1 Comment

Bodyweight Lower Body AMRAP Workout - Lower Body | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

This lower body AMRAP workout is the second of three in this series. Last week’s was total body if you missed it. It’ll focus on legs and glutes and is perfect to do as your next leg day workout. No equipment is needed, so you can do it anywhere—home, gym, hotel room, outside.

If you follow along with the video, don’t worry about going at the same pace as me. The goal is to get through as many rounds and reps as you personally can.

Lower Body AMRAP Workout (Bodyweight)

This lower 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).

Bodyweight Lower Body AMRAP Workout | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

Workout Breakdown

AMRAP 1

See 1:48 for preview of exercises and how to modify.

2 Squat Jacks 2 Jumping Jacks (5 reps)
Lunge Hop – Lunge Stomp (5 reps, each leg)

AMRAP 2

See 6:57 for preview of exercises and how to modify.

Hovering Donkey Kick to Fire Hydrant (5 reps, each leg)
Surrender Squat Jump (6 reps, alternating lead leg)

AMRAP 3

See 12:00 for preview of exercises and how to modify.

Squat Jump Lateral Leg Lift (6 reps, alternating legs)
Curtsy Lunge Hop to Low Back Lunge Step (5 reps, each leg)

xo Nicole

Filed Under: AMRAP, Bodyweight, Lower Body, Video, Workouts Tagged With: AMRAP

Bodyweight AMRAP Workout – Total Body

May 20, 2019 by Nicole Leave a Comment

This is the first workout in a three-part series I shot. All three use the same structure, with a different muscle group focus. Today’s bodyweight AMRAP workout is total body. Next week’s will be lower body and finally I’ll share an upper body & core focused one. All are bodyweight, so no equipment required.

Bodyweight AMRAP Workout – Total Body

This bodyweight 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).

Workout Breakdown

AMRAP 1

See 1:54 in the above video for a preview of the exercises and how to modify them.

Chest-to-Floor Burpees (5 reps)
Leg Lifts with Spread (5 reps)

AMRAP 2

See 7:21 in the above video for a preview of the exercises and how to modify them.

Squat Jack Heel Clicks (5 reps)
Forearm Plank Jack to Alternating Reptile Crunch (6 reps total, 3 each side)

AMRAP 3

See 12:27 in the above video for a preview of the exercises and how to modify them.

Lunge Hop Switch (5 reps each side)
Donkey Kick Hops (5 reps)

xo Nicole

Filed Under: AMRAP, Bodyweight, Full Body, Video, Workouts Tagged With: AMRAP

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

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

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.