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Crank up your bodyweight training the AMRAP way!

Crank up your bodyweight training the AMRAP way!

Don’t let closed gyms derail your progress. Maintain your gains through lockdown with this high-intensity bodyweight circuit.

One of the most effective, and convenient, ways to achieve this is with some form of high-intensity bodyweight training.

The toughest workout structure in this regard is undoubtedly the AMRAP – As Many Reps As Possible – circuit. This form of high-intensity metcon (metabolic conditioning) training has been popularised by CrossFit, and for good reason – it’s tough!

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AMRAP bodyweight training is a great way to burn fat and blast calories, maintain muscle and strength, and improve your fitness.

An intro to AMRAP

Your aim is to execute as many reps as you can in 1 minute for each of the exercises, for a total time per circuit of 12 minutes.

You then repeat the circuit 3 or more times for the ultimate high-intensity lockdown workout. Perform the workout at least 3 times a week.

The AMRAP workout

Perform as many reps as possible in 1 minute. Move directly to the next station without resting. Complete all 12 stations to perform one circuit. Rest for up to 90 seconds between circuits.

With this time-based approach to working out, it is important to maintain form when trying to complete your reps as quickly as possible.

  1. Bodyweight squats
  2. Cardio blast – Burpees
  3. Hip thrusts
  4. Cardio blast – Jump lunges
  5. Push-ups
  6. Cardio blast – High knees
  7. V push-ups
  8. Cardio blast – Jumping jacks
  9. Close grip push-ups
  10. Up-down planks
  11. Reverse crunches
  12. Bicycle crunches

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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