AMRAP No Equipment Workout

Exercises you can do at home to strengthen your body and get your heart pumping!

Hey there! It’s been a good week because I’m back to working out and teaching classes again. Oh have I missed my peeps. My knee is holding up pretty well. I had my doubts, but I think the time off might’ve actually helped. The only downside is that I’m sooooorrrreee. Not doing any sort of leg work for a whole month is brutal to come back from.

I foam rolled the other night and I wanted to cry. I have a love hate relationship with that dang foam roller. It hurts so bad, but feels so good. I had to stuff a towel in my mouth to help me from screaming. I hope the soreness goes away here soon.

It’s nice to be back in the swing of things. I will probably be mixing it up soon though because I kind of liked having shorter workouts and focusing on muscle strength during my “time off.” Right now my schedule looks like this:

Monday – Insanity and lift shoulders.

Tuesday – HIIT and lift biceps and triceps.

Wednesday – Day off (it’s kind of ironic because all my workout posts are on Wednesday 😂)

Thursday – Stairmaster and lift legs.

Friday – CXWorx and light cardio.

Saturday – Tabata and lift chest.

Sunday – Cardio and lift back.

I’m always curious to hear other people’s workout schedules. Comment below if you’d like to share!

So let’s talk about this workout. I created this workout for those of you who don’t have a gym membership or only have 30 minutes to get a workout in. I know how it goes when it seems like you can’t find time in the day, but if you make working out  a priority, 30 minutes is doable. You don’t need any equipment, just your body, some music and the right mindset.

This AMRAP (as many rounds as possible) workout is designed to strengthen your muscles, while increasing your heart rate to make you sweat!

Give it a try and let me know how it goes!

AMRAP NO EQUIPMENT WORKOUT

Preform each move for 10 reps. Complete each round for 3 minutes with no break in between moves. Take 1 minute break in between each round.

— Round 1 —

1. 10 Under the Fence – from standing position bring right leg into side lunge position. Pretend your going under a  Limbo bar 🙂 once you’re on the other side of the pretend bar, stay low into squat position and repeat going the opposite direction.
2. 10 Power Skips (each leg) – take your skip to the next level! Drive your right knee into your chest, while jumping up from your left leg, land soft and jump off right leg, bringing leg knee to chest. (use arms for momentum).
3. 10 Lateral Squat Jumps – in squatting position (feet under hips, butt down and chest up), jump up and move left laterally, swinging arms for momentum. Land soft, back into squat position and repeat moving back and forth.
4. 10 Low Squat Side to Side Steps – in low squat position (feet under hips, hips back, but down, chest up), step right and left staying low the whole time.

— Round 2 —

1. 10 Low Squat + Pushups – in squatting position, bring hands up near shoulders. Let your body fall forward, staying in squat position (knees bent, back flat). Place hands on floor, just outside shoulders. Perform one pushup (bringing chest down to elbow height), press body off of floor back to squatting position.
2. 10 Plank Jack Taps – in high plank position, jump feet out (like a standing jumping jack, only on the floor), when legs are out, bring right hand up to tap left shoulder and bring hand back to floor as you jump feet back in. Alternate the hand you tap with.
3. 10 High Crab Toe Touches – in reverse plank position (fingers pointed toward butt, hips pressed to ceiling, core tight and glutes squeezed), bring right leg straight in the air and bring left arm up to touch toes. Bring leg and arm down and repeat alternating opposite arms and legs.
4. 10 Pushup Balance + Hip Dips – in high plank position, lift right arm straight in the air and turn body to right so that your hip is square with the wall. Dip: bring hip down so it almost touches the ground and squeeze obliques to lift body back to side plank position. Bring right arm down and turn back to high plank. Repeat alternating sides.

— Round 3 —

1. 10 Backward Burpees – from standing position, lower body down, bringing arms to floor behind you. Lay your body flat on floor. Then crunch up, and using hands press body back up and jump into air.
2. 10 Narrow + Wide Plyo Squat Jumps – in narrow squat position (feet close, hips back, butt down, knees behind toes), jump into the air and land into wide squat position (feet wide, toes pointed out, knees tracking toes, chest up). Jump back into narrow squat and repeat.
3. 10 Figure 4 Squats (each leg) –  from standing position, bring right leg on top of leg, creating a “4.” Squat down with your left leg, keeping knee behind toe. Rise and repeat, switch legs after 10 reps.
4. 10 90 Degree Burpees – Perform a burpee (bring hands to ground, jump feet back into high plank position, jump feet back into hands and jump into air). When in air, turn body 90 degrees and perform another burpee, repeat turning 90 degrees each burpee.

— Round 4 —

1. 10 – 4 Mountain Climbers + Low to High Plank – in high plank position, bring left knee into chest and repeat with right knee. Complete 4 mountain climbers (left, right counts as 1), and then bring body to low plank. Walk your hands down so that you’re on your elbows and then go up to high plank.
2. 10 – Sit Throughs – in high plank position, bring left leg under right and tap outside of heel down on floor (leg is straight). Bring left leg back to high plank position and repeat on the right leg.
3. 10 High Plank Butt Kicks – in high plank position, bring right leg up so that your heel touches your butt, bring right leg down and repeat with your left. Advanced: make it quick, adding a bounce. Beginners: keep it to a step.
4. 10 Diamond Pushups – with knees on ground, bring hands together, so that thumbs touch each other and pointer fingers touch (making a diamond with your hands). Bring hands under chest and perform a pushup. Elbows will go wide. Bring chest down to elbow height and squeeze chest and triceps to lift upper body back to starting position.

Let me know if you have any questions about a move. Good luck and kick butt!