This week we bring to you an at home workout! This is a high-intensity workout that will get your heart rate up while working upper body, lower body, and core.
This week’s workout is an AMRAP, which means As Many Rounds As Possible. There are four exercises and you’ll complete each of them 6 times. Then you’ll start over at the first exercise and complete all four exercises again. You’ll do this as many times as you can in 7 minutes.
To get set up for this at home workout, all you need is a 7 minute timer and the four exercises.
Come into a plank position, then inhale down as your elbows flare out to the side, and exhale as you push back up. Keep your core engaged and your back flat. Try to start each round of pushups on your toes, then drop down to your knees as needed. Repeat 6 times before moving on to the next exercise.
Start by stepping your right foot in front and left foot in back. Sink down into a lunge until both knees are at a 90 degree angle, then explode up! You can use your arms for added momentum if you’d like. You’ll do 6 hops on your right, then 6 hops on your left.
Come back into your flat plank position, then lift your hips high, reaching your right hand back for your left knee. Tap your knee, then lower your hips and your hands to return to your flat plank position. Then lift your hips up, reach your left hand back for your right knee. Tap your knee, then lower your hips and hand to return to plank position. You’ll repeat this 3 times on the right and three times on the left, to complete 6 plank taps total.
Sink down into a squat with your feet shoulder width distance apart. Keep your knees back behind your toes, bent at a 90 degree angle. Explode up, using your arms to provide added momentum, then sink back down into your squat again. Repeat for six repetitions.
Efficient, quick at home workout
And there you have it! Those are the four exercises you need to know. You’ll complete six repetitions of each exercise. Once you’ve completed your six squat jumps, you’ll go back to the beginning and start with
Once you’ve completed your six squat jumps, you’ll go back to the beginning and start with pushups again. You will repeat these four exercises over and over again for 7 minutes, completing as many rounds as you possibly can in the time limit.
Because you will only complete six repetitions, the exercises go by really quickly. Your heart rate will remain high during the seven minutes, making this a quick, easy, and effective at home workout.
Invite your family to join you, complete it with a friend, or count how many rounds you complete so you can try to beat it next time!