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)
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1A- 10 reps
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
1B- 8reps ea
CURL AND CROSSOVER OVERHEAD PRESS
TIPS:
Curl weight upward and then press punch upward across body, then repeat on other side.
1C- 50reps
JUMP ROPE ALT FEET
TIPS:
If you can jump rope easily, try double unders…
2A- 8reps ea
SPLIT SQUATS
TIPS:
Stagger your feet as if doing a lunge. Then move up and down without moving your feet.
2B- 8reps ea
T-ROLL PUSH-UP
TIPS:
Perform a push-up and rotate and reach one arm toward ceiling at top.
2C- 20reps
FORWARD BACKWARD JUMPING JACKS
TIPS:
Perform a foward backward jumping jack hopping.
3A- 8reps ea
ROTATIONAL SQUAT JUMP
TIPS:
Perform a squat and jump upward rotating 90deg. Repeat rotating back the other direction.
3B- 8reps ea
DIAGONAL CHOP
TIPS:
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
TIPS:
Hold your body straight as a board while alternating leg lifts right and left.