Full Body Cardio Strength AMRAP

Perfect combination of cardio and strength to build muscle and get your heart rate up!

I love AMRAP (as many rounds as possible) workouts because you can constantly challenge yourself to get more rounds in the next block and the next block after that! Plus it’s constant competition with your self with how many rounds you can perform before the timer is up.

AMRAP is perfect for beginners or experienced fitness enthusiast! If you are a beginner, I suggest starting with only Block 1. You can work your way up as you feel comfortable. If this isn’t your first rodeo, go for the full 3!

Do a warm-up for 5 minutes before performing the Full Body AMRAP. Your warm-up could be a light jog or dynamic stretching. This AMRAP workout has 3 blocks of work. Each block as 5 different moves. You will perform each move for 10 reps without any breaks in between moves.

Each block is 5 minutes of work (set a timer). See how many rounds you can complete in those 5 minutes! Take a minute break (or two) after each block of work.

Now get sweating and work those muscles! 💪🏼

— Block 1 —

1. 180 Squat Jumps: Start facing right, squat down, jump up while rotating your body 180 degrees, land in squat position (facing the opposite direction).
2. Spider Knee Pushups: Start in pushup position, bring chest down to elbow height (elbows wide) and bring your left knee to left elbow. Lift body and bring leg back to starting position. Repeat and alternate legs.
3. Narrow, Normal, Wide Low Hop Squats: Start in narrow squat position (feet together, hips back, butt down, knees behind toes, chest lifted). Staying low, hop feet to regular squat position (feet just outside hips). Again staying low, hop feet to wide squat position (toes pointing out, knees tracking toes). Hop back into regular squat position and back to narrow squat position, repeat.
4. Decline Pushups: With feet on bench or chair (or the floor), place hands outside shoulders, tuck hips under and keep core tight. Lower body down so chest is at elbow height and elbows are wide. Push body back up to staring position.
5. Squat Jump + Side Jab: Starting in squat position (feet outside hips, hip back, butt down, chest lifted), swing arms up and jump in the air. Land soft and pivot of right foot, jabbing right arm across your body. Bring body back to squat position and repeat, alternate arms.

 – Block 2 – 

1. Low Lunge Hold + Dbell Row: With heavy dumbbells in both hands, step right foot back into lunge position (lower back knee toward the ground, front thigh is parallel to the floor. Lift chest and roll shoulders into pockets.) Hinge at hips, eyes forward (6 feet in front of you), pull dumbbells back toward hips by squeezing shoulder blades together.
2. Lower Half Burpee + Bent Dbell Fly: In high plank position with dumbbells under both hands, hop feet in (toward your hands). Lift body with weights in hands (core tight and back flat). With slight bend in arms, raise arms to the side by pulling shoulder blades together (dbell fly). Lower dumbbells back to the ground and hop feet back to plank position.
3. Low Squat Hold + 2 arm Dbell Row: In squat position and arms straight out, hands on ends of one dbell, pull dbell toward belly button by squeezing shoulder blades together. Lower dbell back to straight arm position. Row and repeat.
4. Full Body Burpee:  In standing position, bring hands to the ground and jump feet back into high plank position (keep butt down), lower chest to the floor (oh yeah!!), push body back up into hight plank, hop feet into hands and jump as high as you can.
5. Deadlift + Upright Row: Holding 2 dumbbells and feet under hips, lower top half of body so that your back is flat (IMPORTANT NOTE: don’t let your shoulders roll forward, keep them in pockets, with your chest lifted tall. And keep your core tight!). Raise your body by squeezing your glutes 🍑 (you should feel the pull in your glutes and hamstrings), once in standing position, palms facing body, pull your elbows wide and lift dbells to chest height. Control dumbbells down to starting position.

– Block 3 – 

1. 10 Diamond jumps: Starting in narrow squat position, feet close and chest lifted, bring arms front and together. Jump in the air, brining arms out and around while pulling feet in (try touching heels together, making a diamond.) Land soft, back in narrow squat position.
2. 10 Cross jacks: Arms out, legs out, arms in, legs in (that’s what I always say to my class.) In jumping jack position, when feet are out, your arms are straight out to your sides. When you jump legs in (alternating crossing in front and behind), bring one arm up and the other arm down across your body.
3. 10 Squat + Shoulder Press: Holding heavy dumbbells at your shoulders, squat down (knees behind toes, chest lifted, core tight). Using momentum, stand and brings arms overhead (like you’re punching the ceiling).
4. 10 Side to Side Donkey Kicks: In high plank position, walk your feet in so shins are parallel to the floor (back is flat). Hop legs up and over the mat, land soft and repeat.
5. 10 Front and Side Raises: Standing with dumbbells in hand, lift right arm straight out to the side and lift your left arm straight out front. Repeat and alternate directions.

**Let me know if a move doesn’t make sense, I’d be happy to try to explain it in a different way. 

Comment below with your favorite round or move!