8 Minutes All In
AMRAP means as many rounds as possible. In this workout, you will start with set 1 and perform as many rounds as possible in an 8 minute time period with the indicated reps of each exercise. When you complete the 8 minute time period, allow a minute or two to transition to the second set. You will then continue this pattern performing an 8 minute AMRAP on set 2 and then an 8 minute AMRAP on set 3.
8min AMRAP Workout
1A- Deadlift (10)
1B- Curl and crossover press (8ea)
1C- Jump rope alt. feet (50)
2A- Split squat (8ea)
2B- T-roll push-up (8ea)
2C- Forward backward jumping jacks (20)
3A- Rotational squat jump (8ea)
3B- Diagonal chop (8ea)
3C- Plank leg lifts (8ea)
1A- 10 reps
Hinge from the hips lowering weight toward shins then stand back up.
1B- 8reps ea
CURL AND CROSSOVER OVERHEAD PRESS
Curl weight upward and then press punch upward across body, then repeat on other side.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
2A- 8reps ea
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
2B- 8reps ea
Perform a push-up and rotate and reach one arm toward ceiling at top.
FORWARD BACKWARD JUMPING JACKS
Perform a foward backward jumping jack hopping.
3A- 8reps ea
ROTATIONAL SQUAT JUMP
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
3B- 8reps ea
Rotate hips and torso lowering into a squat position. Stand back up rotating hips and torso as you lift your weight over shoulder. Perform equal amounts right and left.
3C- 8reps ea
PLANK LEG LIFTS
Hold your body straight as a board while alternating leg lifts right and left.