20-Minute Bodyweight AMRAP Workout
Congrats to Kelsey Kujoth for being the randomly selected winner from week 1! Check your inbox for an email from me. Everyone who completes this week’s workout can enter to win the current prize package HERE.
20-Minute Bodyweight AMRAP Workout
Set a timer for 20 minutes and go through the following circuit of exercises as many times as possible in the 20 minutes. I like to keep a piece of paper and pen nearby so I can make a tally mark at the end of each round—it helps me keep track.
- 10 Squat Pulse Jumps (3 Pulses, 1 Jump): Squat down, sending hips back. Hold down low and pulse three times, squeezing through the glutes and thighs to come up a couple inches and sink down a couple inches. After you’ve completed three, jump up from the squat position, powering through your legs, and land softly back on your feet sinking right back into that squat position to start your pulses again. 3 pulses 1 jump = 1 rep.
- 10 Side Plank Crossbody Crunches (each side): Start in a side plank position and extend your top arm out overhead and your bottom leg straight out behind the supporting leg, hovering off the ground. Crunch that bottom knee into meet that top elbow, and then extend back out. Your goal is to not let that bottom foot come to rest on the ground until you’ve completed all 10 reps.
- 10 Forward-Backward Lunges (each side): Keeping your right foot firmly planted, you’ll push off your left foot to go from a left-foot-in-front lunge, up and back into a left-foot-in-back lunge. Continue back and forth for 10 reps pivoting on right foot, then switch anchor foot to the left for 10 reps. (Forward backward = 1 rep.)
- 10 Side Push Ups (each side): Lay on your left side, left arm hugging your torso, and right hand planted firmly on the ground in front of you. Push your upper body off the ground with that right arm, then slowly lower without ever fully coming to rest back on the ground. Continue for 10 reps then switch sides.
When I did this workout last week, I got through 5 ½ rounds (timer went off just when I was about to get into the lunges on round 6). See if you can beat me!
WEARING: tank & leggings: c/o Ellie (get 20% off your first order with code nicoleperr20!)// sneakers: Nike
Before I sign off, I have exciting news for you guys–if you use the code nicoleperr20, you can get 20% off your first order with Ellie! In addition to the cute tank and leggings I’m wearing in today’s post, a bunch of my workout gear on P&I lately has been from Ellie. A few months ago, I signed up for their monthly club, which allows you to pick out any top and bottom you like from their site for only $50 (total). It’s an awesome deal, especially considering you pay way more than that for just one item with most activewear lines. You can also skip a month without penalty, which is great. So far every piece I’ve ordered has been a winner–I’m a huge Ellie fan!
