24- Minute AMRAP Workout.

I hope everyone has a sore booty from yesterday’s exercises, but just in case that wasn’t enough, I have a quick AMRAP workout that will kick your butt in under 30 minutes. Well, it’s actually three mini AMRAP workouts, do one if you are short on time, or all three if you can.

With AMRAP workouts, you do all the exercises in a circuit, back to back, with as little rest as possible for a certain amount of time. Once finished with one AMRAP workout, rest for 30- 60 seconds and move on to the next workout.

Plie Squat jumps

Stand with your feet farther than shoulder- width apart, toes pointed out. Bend knees until your thighs are parallel to he floor. Jump off the ground, bringing your feet together, then land gently back on the floor in starting position. (Smiling like an idiot usually makes it a little easier.)

Tricep Push- up

Get in bent- knee push- up position with hands shoulder- width apart. Lower your chest down to the ground while keeping arms close to body and elbows pointing toward the back. Push back up to starting position.

WoodChoppers

Stand with feet shoulder- width apart and medicine ball over head. Exhale and swing ball down, in between legs, being sure to keep shoulders up. With the same force, swing the ball back to top. Repeat.

Braced Squat

Hold a medicine ball, dumbbell or plate in front of your chest with arms straight, feet shoulder- width apart. Lower your body down, pushing hips back, bending knees until your thighs are parallel to floor. Pause and bring yourself back to starting position.

Plank with Row

You want to start in plank position, holding dumbbells in hand with feet wider than hip- width distance. Lift dumbbell off the ground bringing the elbow to sky, keeping arms close to the body. Lower dumbbell back to ground and repeat on opposite side.

Bulgarian split squat with curl

Grasp dumbbells by sides, placing one foot on a chair behind you, about 2- 3 feet from the foot standing on ground. Lower body straight down, being careful to keep shoulders back and chest up. In the same motion of lowering your body, curl your dumbbells to chest. When knee is close to touching floor, bring body back up to starting position .

Swiss ball pike

Start in pushup position, shins on swiss ball and hands on floor. Contract ab muscles and keep legs straight while raising butt to ceiling, bringing the ball toward the upper body. Hold, then slowly lower body and ball back to starting position.

Mountain climber

Start in plank position, hands slightly wider than shoulder- width apart. Bring one foot to chest, then alternate by pushing hips up and bringing front foot to back and back foot to chest. Repeat this in a plyometric fashion.

Are you guys fans of AMRAP workouts?