26
Jun 10

As Many Rounds as Possible

I thought I’d share a workout that we did in boot camp and it was a big hit. This is just two of the sets. We did each for 15 minutes. This is a super little workout. You may have to modify to work with the space that you have. Given that it’s summer now, hopefully you can find a park or you can use your back yard to add the cardio in set #2.

 

Set 1

As Many Rounds as Possible (AMRAP) in 15 Minutes:

 

  • 7 DB dead lift burpees

  • 7 plie squats

  • 7 squat jumps

  • 7 push ups

  • 7 get ups

  • 7 per side roman get-ups

  • 7 per side knee ins

  • 7 per side single leg hip extensions

  • 100 skips

Set 2

As Many Rounds as Possible (AMRAP) in 15 Minutes:

 

  • Sprint 50 m and skip back (or stationary sprint 30 sec)

  • 15 Close Grip Pushups

  • Lunge walk 50 m, jog return (or reverse lunge 15/leg)

  • 15 per leg knee in

  • Sprint 50 m and back pedal return (or stationary sprint 30 sec)

  • 15 per arm DB rows

  • Sprint 50 m, shuffle R/L return (or stationary sprint 30 sec)

  • 10/leg single leg deadlifts

If you need to know what each exercise is and the details of performing them, you could check out the exercise library in my e-book.

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Posted in Workouts by Shawna 4 Comments

4 Responses to "As Many Rounds as Possible"

  • Laureen Hone says:
    June 28, 2010 at 2:09 pm

    This was a killer workout when we did it in class. Definitely one to keep for future use.

  • Shawna says:
    June 28, 2010 at 2:35 pm

    Glad it’s a keeper for you Laureen!

  • Kristine says:
    June 29, 2010 at 5:26 pm

    Is this considered a HIIT? I just bought your system, and wondered if your 12 workouts are considered HIIT? It seems that if your doing AMRAP it’s not intervals…I’m a bit confused…thanks!!

  • Shawna says:
    July 1, 2010 at 2:56 am

    Kristine,
    This workout, AMRAP, is a combination of strength training while adding bouts of intense cardio training (eg. skipping). With this format you will elevate your heart rate (with the skipping) and bring the heart rate down during the strength portion of the workout. You never bring the heart rate down to resting before you pump it up again with the skipping. This is considered interval training but there is less focus on the cardio component and more on the strength component. In my program there is a variety of HIIT protocols, this is just one of them.