AMRAP Bodyweight exercises. Triceps dip. Triceps exercises.

Wednesday AMRAP

Push yourself with our Wednesday AMRAP workout.  Calisthenics-based total body circuit that will burn calories and fat and improve your muscular strength and endurance.

For those not familiar with the term AMRAP is the acronym for As Many Rounds/Reps As Possible. These type of workouts can range in time limits from 10 to 30 minutes and usually include several exercises. 

How an AMRAP circuit works:-

  • You have a limited number of exercises to be undertaken continuously within a specific time frame (for example 20 minutes).
  • Basically, work your way down the list of exercises.
  • Perform the required number of reps for each exercise before moving onto the next.
  • Once you have come to the end of the list, return to the beginning and start again.
  • Continue until the determined time is up.
  • With each particular bodyweight exercise, a separate body part is targetted.  This gives the body part you just exercised its ‘rest’ if you will!
  • Try to continue to the end, with no or little breaks!

These particular circuits below are 20-30 minutes in length (dependent on your available time!)  They are HIIT workouts designed to target muscular endurance, flexibility, core strength and cardio. Furthermore, they will target the majority of the muscle groups in your body, providing you with a full body workout!

The Circuits

Choose a workout from below, make your choice 20 minutes or 30 minutes (for advanced), set the timer and get after it!

Circuit 1

  1. Staggered Push Upsx 10 reps.
  2. V-ups – x 12 reps.
  3. Suicide planks – x 45 seconds.
  4. Burpees – x 10 reps.
  5. Med ball slams – x 20 reps.
  6. Triceps dips (bench or parallel bar) – x 15 reps.
  7. Lunges – x 20 reps (10 lunges each leg).
  8. Pike shoulder push-ups – x 12 reps.
  9. Crocodile walks – x 25 yds.
  10. Inverted back rows. – x 15 reps.
  11. Pull-ups – x 8 reps.

Day off? More time on your hands? No excuses, try one of our Super Soldier Workouts! 

Circuit 2

  1. Incline push-ups – x 10 reps. Decline push-ups – x 10 reps.
  2. One-legged burpee – x 10 reps.
  3. Oblique mountain climbers – x 30 reps.
  4. Inchworms – x 5 reps.
  5. Hollow Rocks – x 10 reps.
  6. In and outs – x 15 reps.
  7. Ankle touches – x 20 reps.
  8. Wall handstands – x 30 seconds.
  9. Prisoner squats – x 10 reps.
  10. Side lunges – x 10 reps.
  11. Chin-ups – x 8 reps.

 

Complete all the prescribed exercises with no or little rest.  Once your timer alarm goes off, you are done! Good work!!

 

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