Use the AMRAP method to get a super-fast whole-body workout.
Sometimes the most effective workouts are also the simplest. Take this AMRAP (As Many Rounds As Possible) session. The aim couldn’t be simpler: you do as many rounds of the four moves as you can in ten minutes. That’s it.
“This is a great total-body session that will leave you in a pool of sweat in a short space of time with minimal equipment,” says Olli Foxley of W10 Performance gym. “It could be used as a finisher to one of your strength sessions or as a stand-alone workout that will hit every major muscle group. AMRAPs force you to get your head down and work, as opposed to checking your Instagram feed between every set.”
How to do it
- Do five lunges on each leg, then two overhead presses.
- Do another five lunges on each leg, then two renegade rows on each side.
- Do another five lunges on each leg, then do ten swings.
- That’s one round.
- Do as many rounds as you can in ten minutes.
1. Racked kettlebell walking lunge
- Start with the kettlebells in the “racked” position, with your elbows tucked in to your sides. Take a big step forwards and simultaneously bend both legs until your knees are bent at 90° and your front shin is vertical. Push through your front foot and bring your back leg through to return to a standing position, then lunge forwards with the opposite leg and repeat
“The racked walking lunge is a great single-leg exercise that will test your core as well as challenging your breathing,” says Foxley.
2. Kettlebell overhead press
- Start in the rack position with the kettlebells at shoulder height and your elbows tucked in to your sides for support.
- Press the weights directly overhead, using the most efficient path possible to minimise the stress on your shoulder joints.
“Using kettlebells when pressing overhead allows for some rotation during the press, making it more shoulder-friendly,” says Foxley.
3. Kettlebell renegade row
- Set yourself in a high plank with your hands on the kettlebells.
- Keep your feet a little wider than normal for better stability and engage your core and glutes.
- Row one arm up, keeping your elbow moving back towards your hips and pulling your shoulder blades together.
- Support your weight with the opposite side of your body.
- Lower the weight and repeat on the other side.
- Keep your core tight to stop your hips rotating.
“Renegade rows are a great way to train anti-rotation [your ability to resist an external load pulling you out of alignment] for the core, as well as a pulling movement for the lats and upper back,” says Foxley.
- With a kettlebell in each hand, drive your hips through until you’re upright.
- As your arms come up, squeeze your glutes to prevent overextending your lower back.
“The double kettlebell swing will keep your heart rate elevated and will also help posturally, hitting your hamstrings, glutes and lats, as well as your grip,” says Foxley.
Written by Coach for Coach.
Featured image provided by Coach