Workout Focus: Endurance, Power, Strength, Full Body
You need: Stopwatch, bench for dips, mat (optional)
Stability Training: Finish with 2 x 30s side plank, each side.
All-Star AMRAP 12 Workout:
Set a timer for 10 minutes; perform As Many Rounds As Possible (AMRAP). All reps listed are totals, alternating sides. For example, “10 Lizard Planks” = five left, five right.
- 3 burpees | 10 Forward Lean-Over Lunges
- 3 burpees | 12 Squat Jumps (or box jumps!)
- 3 burpees | 12 Sumo Squat Jumps
- 3 burpees | 12 Heismans
Finish: Flexibility Training – How to Stretch Everything After Your Workout.
Printable: 2017-04-30 AMRAP 12
Explanations and modifications:
To make this easier: Omit the push-up from the burpees; go slowly and take 10-15s breaks along the way.
To make this harder: Aim for explosive jumps on all jumps!; extend the time to 15 minutes; add a barbell to your shoulders and do standard (upright) forward lunges instead of forward leanover lunges; note your per-round time and aim to meet or beat it with each successive round!