Double Cardio & Core AMRAP (At Home, No Equipment)

This is the second workout in my Double AMRAP series. This one is a combo of CARDIO & CORE to really bring your heart rate up and challenge you. 💪

An AMRAP (As Many Rounds As Possible) works so well because you can get a workout in with whatever amount of time you have. Obviously the longer the better, but when you’re in a rush, these are a great idea!

Set a timer, and try to repeat the exercises as many rounds as possible in that amount of time. To judge your progress, write down the time and the rounds you completed and the next time you do it, try to beat it!

Check out the two videos and the exercises that go with it. Decide how long you have in total to workout and set your timer. Aim for 7-10 minutes for each one with a maximum 1 minute break in between. If you don’t have that long, or don’t have the stamina for it (YET!), do it for however long you can. Anything is better than nothing!

Keep in mind that in an AMRAP you’re allowed to take breaks whenever you need (emphasis on “need”). This enables you to last longer, otherwise you’ll burnout faster. Don’t feel discouraged if you don’t have enough stamina for 7-10 minutes - yet! Practice makes better (and hopefully eventually perfect haha)!

Note: Any jumping exercise can be made low-impact by replacing the jump with a step or to tip toes. A jump is no excuse not to do the exercise. If that still doesn’t work, then you can always eliminate that one and do the rest, but you’ll never know unless you try.

AMRAP #1

10x Dorothy's

10x Lateral Climbers (5L/5R)

20x Fast SS Hops (10L/10R)

20x Spider-Man Plank (10L/10R)

AMRAP #2

10x Fast Push Ups on Knees

20x Speedskater Floor Touch (10L/10R)

20x Low Plank Leg Lifts (10L/10R)

10x Vertical Jumps