Workout Wednesday

β€œAMRAP training”

What does AMRAP stand for? πŸ€”
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It stands for "as many rounds as possible" πŸ’ͺ
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The beauty of training AMRAP is that you can go at your own pace and not be disheartened by others around you who may be working faster πŸ€—
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It is a chance to really push yourself to work as fast as you PERSONALLY can with good form πŸ‹οΈβ€β™€οΈ
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Often I will repeat AMRAP workouts over time and see if I can do them a bit faster to measure if my strength and fitness are improving πŸ™Œ
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For this workout you will need a set of dumbells. I would suggest 3-4 kg for a beginner and 5-6kg for intermediate fitness and maybe 7-8kg for advanced. You can do this workout at the gym or in your own home
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Start with a mobility warm up such as deep lunges into the hip flexors, low hanging squats into the groin, hamstring kicks, arm circles and chest stretches against the wall πŸ˜‰
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Kick off your workout with an 800m (approx) run or power walk around the block or on a treadmill πŸƒβ€β™€οΈπŸšΆβ€β™€οΈ
Set your timer for 12 mins and repeat as many rounds of the following set/reps as you can in 12 mins ⏱
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1️⃣ Burpee into thruster x 6
2️⃣ Bicep curls x 12
3️⃣ Pushup into renegade row each side x 6
4️⃣ Racked sumo squats x 12
5️⃣ Deadlift + high pull x 6
6️⃣ Sit ups + shoulder press x 12 (using 1 dumbell only or see alternative ab exercise for diastisis in the demo) πŸ‘ŒπŸ»
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Gauge how long it takes you to complete 1 round and try to work out how many rounds you can fit into 12 mins at that pace and your goal is to maintain the pace πŸ‘
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Once completed finish your workout with another 800m run/ power walk and be sure to stretch all of your major muscle groups such as butt/quads/calves/hamstings/chest/back/shoulders πŸ§˜πŸ»β€β™€οΈ
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With any exercise please be mindful of your core recruitment and shoulder organisation making sure you draw up your pelvic floor and lower abdominals in towards your spine as well as keeping your shoulders down away from your ears in all planes including pushup and burpee positions. Your hands should be directly under your shoulders and your shoulders should be down away from your ears for the workout sequence 😘
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Please send us a message if you have any questions about the workout itself! Most importantly have fun with it and be sure to tag your workout buddy into this post so they can also enjoy a stellar workout πŸ™‚
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Dani
xx