Intense AMRAP Workout With 7 Exercises // Bodyweight Endurance Workout // 20 Min AMRAP

INTENSE AMRAP WORKOUT WITH 7 EXERCISES - BODYWEIGHT ENDURANCE WORKOUT - 20 MIN AMRAP // Today, we’re completing an intense AMRAP workout together. An AMRAP is a workout where you complete either “as many reps as possible”, or “as many rounds as possible”.

AMRAP workouts are an extremely effective and efficient way to improve your overall conditioning and body composition. With AMRAP workouts you will increase aerobic capacity and muscular endurance while burning fat at the same time. We are going to be doing today’s workout for “as many rounds as possible”.

This is a metabolic, high-intensity AMRAP workout consisting of 7 different exercises. This is a full-body AMRAP and we will be hitting all of the major muscle groups: upper body, lower body and core. The idea of an AMRAP is that you will need to complete these 7 exercises in a continuous circuit, with minimal rest (only when you absolutely have to), for the allotted time that I have set of 20 minutes.

The goal of this AMRAP workout is to push yourself as hard as you can but whilst maintain excellent form throughout. If you are unable to perform an exercise safely due to fatigue, then please pause a moment to take a brief rest, or just slow the pace down a little.

I have been careful with my program design of this one, choosing exercises that will be sustainable across the 20-minutes of your working out. I kept the first 3 exercises on the floor for quick transitions between movements. And the bicycle abs sit nicely in between the 2 more aerobically demanding exercises: press ups with mountain climbers and squat thrust with plank jack.

You are then on your feet for the next 3 movements of: pop squats, front and side jacks, and half burpee to stand. I deliberately did the half burpees to stand only as hitting out full on chest to floor burpees would have gassed you, and me. AMRAPS always need to have a nice, steady flow to them, so you need to be cautious with what movements you choose to include. We finish with some single leg v-ups to hit the all-important core area again, and also to let your heart rate drop down a little before hitting round 2.

Work hard on this one and chase me down. I genuinely hope that some of you manage to beat me as well, we all need to motivate and push each-other on as a team. I was gutted that I just missed completing 6 rounds by 4 single leg v-ups! I had 6 rounds as a number in my head to complete, so there is an opportunity to beat me here. My left calf was playing up a little mid-way onwards through that session but no excuses! 😊

Good luck everyone.

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DISCLAIMER //
This is my own personal workout program and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.