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.