The Merry Go ‘Round

AMRAP means as many rounds as possible. In this workout, you will perform the first superset as many rounds as possible in a 6 minute time period with the indicated reps of each exercise. When you complete the entire 6 minute set, you will then move onto set number 2 and perform a 5 minute set as many rounds as possible. Each set of the workout will be less time than the previous set, until you reach the last set of the workout that is only 1minute.

Descending AMRAP Workout (6′,  5′,  4′,  3′,  2′,  1′)

6A- Turkish get-up (3ea)

6B- Jump rope (50)

5A- Drop step squat (10ea)

5B- High knee skip (15ea)

4A- Lunge hold curl press (6ea)

4B- Square drill alt diagonal corners (10ea)

3A- Side bridge row (8ea)

3B- Alt single leg jump squat (8ea)

2A- Burpee 1 leg (5ea)

2B- Alt superman (5ea)

1- Plank

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6minA- 3reps ea

TURKISH GET-UPS

TIPS:

Holding a weight overhead, go from laying down, to sitting, to kneeling, to standing and repeat.

6minB- 50reps

JUMP ROPE

TIPS:

Just get after it…

5minA- 10reps ea

DROP STEP SQUAT

TIPS:

Drop step and squat down with hips symmetric between feet.

5minB- 15reps ea

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

4minA- 6reps ea

LUNGE HOLD CURL PRESS

TIPS:

8 reps each, while holding a lunge stance, curl and press your weights overhead.

4minB- 10reps ea

SQUARE DRILL – ALTERNATING DIAGONAL CORNERS

3minA- 8reps ea

SIDE BRIDGE ROW

TIPS:

Hold a side bridge from the hands and feet or hands and knees for less intensity. Row a DB with your top hand (perform 1/2 the time on right and 1/2 the time on left)

3minB- 8reps ea

ALT. SINGLE LEG SQUAT JUMP

TIPS:

Stand on 1 leg and squat down and jump up keeping good knee alignment.

2minA- 5reps ea

BURPEE 1 LEG

TIPS:

Perform a burpee only using 1 leg, half the reps each side. To modify perform no push-up burpee with both legs

2minB- 5reps ea

ALT. SUPERMANS

TIPS:

Alternate lifting opposite arm and leg while laying face down.

1min

PLANK

TIPS:

Support your body from your forearms and your feet with hips off ground. To modify, go from the knees.