Get Sweaty: Trainer-Approved Workouts
Ever heard of AMRAP? It means “As Many Rounds As Possible” and it’s a workout style that’s all about pushing yourself. For those who love a challenge AMRAP’s are intense and self paced, often inspired by CrossFit. Unlike traditional workouts that follow a set structure AMRAP’s are all about doing many reps as possible as many rounds of a specific set of exercises as you can in a set time. This will not only increase your physical strength but also your mental toughness.
AMRAP Benefits
AMRAP’s are a powerhouse for body and mind. Physically they build muscle strength muscular endurance and improve cardiovascular health. Mentally they increase focus, boost mood and reduce stress. It’s a holistic approach to fitness that leaves you feeling accomplished and energised.
Warming up and cooling down are important parts of any workout especially high intensity workouts like AMRAP. They prevent injuries, improve performance and aid recovery. Here’s how to warm up and cool down for AMRAP’s:
how to warm up and cool down for amrap
Warm-Up
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Dynamic Stretching (5-7 minutes)
- Arm Circles: Loosen up your shoulders with forward and backward arm circles.
- Leg Swings: Swing your legs front to back and side to side to open up your hips.
- Torso Twists: Gently rotate your torso to warm up your core and back.
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Cardiovascular Activation (3-5 minutes)
- Jumping Jacks: Get your heart rate up and blood flowing.
- High Knees: Engage your core and legs with high knees.
- Butt Kickers: Loosen up the hamstrings and improve circulation.
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Movement Specific Drills (3-5 minutes)
- Bodyweight Squats: Get your legs ready for squats or lunges in the workout.
- Push-Up Variations: Warm up your upper body with a few push-ups.
- Lunges with a Twist: Get your core engaged.
Cool Down
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Gradual Heart Rate Reduction (3-5 minutes)
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Walking or Light Jogging: Slow down your heart rate with a gentle walk or jog.
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Static Stretching (5-7 minutes)
- Hamstring Stretch: Sit and reach for your toes to stretch the back of your legs.
- Quad Stretch: Stand and pull one foot towards your glutes to stretch the front of your thighs.
- Chest and Shoulder Stretch: Extend your arms behind your back and lift gently to open up your chest.
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Deep Breathing and Relaxation (3-5 minutes)
- Deep Breathing: Breathe in through your nose and out through your mouth to relax your body.
- Child’s Pose: Rest in a child’s pose to stretch your back and shoulders and calm your mind.
Tips:
- Consistency: Make warming up and cooling down non negotiable part of your routine.
- Listen to Your Body: Adjust the intensity and duration based on how you feel.
- Hydration: Drink water before, during and after your workout to aid recovery.
By following these warm up and cool down routines you’ll boost your AMRAP performance and have a safer and more effective workout.
Quick AMRAP’s
- 10 Minute Bodyweight AMRAP: This is all about endurance. You cycle through a series of exercises with minimal breaks for breathers. Simple but challenging, it will push you to your limits in 10 minutes.
- 5 Minute Burpee Blitz: Focused on burpees only, this AMRAP is about max reps in a short time. Straightforward but effective, you’ll get a full body workout in 5 minutes.
- 15 Minute Kettlebell Circuit: Using a light kettlebell, this routine is about building muscle strength through resistance training. You want to complete as many rounds as possible with minimal rest, so even light weights will feel heavy by the end.
Why AMRAP is a Game Changer
AMRAP’s are not only efficient but also adaptable to any fitness level. They offer flexibility in intensity interval training, so you your personal trainer can tailor the workout to your goals. Whether you’re a beginner or an athlete, AMRAP can be adjusted to suit you.
Getting Started with AMRAP
New to AMRAP? Don’t worry. These workouts are simple and easy to do as many reps to follow. You can find plenty of resources online to get you started and beyond.
High Intensity, High Reward
AMRAP’s are intense. They challenge you to go to your limits, making them perfect for those who want to increase endurance and strength. Even a short session will leave you feeling accomplished and ready to beat your personal best next time.
what are the best AMRAP’s for athletes
For athletes looking to improve their performance AMRAP’s can be a great addition to their training. Here are the best AMRAP’s for athletes:
1. Full-Body Power AMRAP
20 minutes
Exercises:
- 10 Box Jumps
- 15 Push-Ups
- 20 Kettlebell Swings
- 25 Air Squats
Focus: This is about explosive power and endurance for athletes who need quick bursts of energy.
2. Endurance and Agility AMRAP
15 minutes
Exercises:
- 200m Sprint
- 10 Burpees
- 15 Mountain Climbers (each leg)
- 20 Jumping Lunges
Focus: To improve cardiovascular endurance and agility to perform at high intensity for longer.
3. Strength AMRAP
25 minutes
Exercises:
- 10 Deadlifts (medium weight)
- 15 Pull-Ups
- 20 Dumbbell Thrusters
- 25 Russian Twists (each side)
Focus: This is overall strength and conditioning for athletes who need a solid foundation in their sport.
4. Core Stability AMRAP
10 minutes
Exercises:
- 30 second Plank
- 15 V-Ups
- 20 Bicycle Crunches
- 25 Flutter Kicks
Focus: Core stability is key for athletes and this session will improve core strength and endurance.
5. Speed and Reaction AMRAP
12 minutes
Exercises:
- 5 Shuttle Runs (10m each way)
- 10 Box Drills (quick feet)
- 15 High Knees
- 20 Lateral Jumps
Focus: This is for athletes who need to improve their speed and reaction times, such as team sport athletes.
Tips for athletes:
- Warm-Up: Always warm-up before you start.
- Focus on Form: Don’t sacrifice form for speed.
- Adjust Intensity: Adjust the intensity according to your fitness level and athletic goals.
- Cool Down: Finish with a cool down and stretching.
Adding these AMRAP’s to your strength training will improve your performance, endurance and overall fitness.
Choosing the Right Exercises for AMRAP
The best AMRAP exercises are the ones you enjoy and are comfortable with. Compound exercises which target multiple muscle groups are the most effective as they burn more calories and build more muscle. Start with bodyweight exercises and consider your body weight, fitness goals and any physical limitations as you progress.
AMRAP for Fat Loss and Efficiency
AMRAP’s are great for fat loss as they get your heart rate up and increase energy expenditure. To get the most out of these workouts pair them with a balanced diet. Sessions are short 5-20 minutes so they are a quick and intense cardio option.
Are AMRAP’s effective?
Yes! AMRAP’s build endurance and strength by challenging you to do as many rounds or reps and reps as possible you can. They’re a great way to push yourself and see results.
So, are you ready to try AMRAP? Whether you want to sweat, build muscle or boost just your body weight, mood these workouts are fun and rewarding.
