Yes, the holiday season is super busy. Between things ramping up at work, busy malls, gifts to buy, cooking and holiday parties galore, it can be awfully difficult to fit in exercise. It’s also cold, and we don’t know about you, but something about that chilly weather makes it so much harder to get out of bed an hour earlier to fit in a workout.
Thanks to Nicole from Pumps&Iron, it really couldn’t be easier! Her AMRAP Workouts (As Many Reps As Possible) have you set a timer for an allotted amount of time and complete as many reps as you can in that period. Once the bell goes off, you’re done! Try to beat your record each time, getting through the reps an increasing number of times as you get stronger.
This one is a simple 30 minutes and needs no equipment but your own body, so you can do it anywhere, anytime. Baking a nice pie for your next holiday party? Complete this workout while it’s in the oven!
30-Minute Bodyweight AMRAP Workout
Set a timer for 30 minutes and complete as many rounds of the following circuit as possible.
- 10 Jump Lunge to Mountain Climbers: Start in a lunge position and jump up, landing with opposite leg in front, back in a lunge position. Place hands flat on ground and do a mountain climber set (one on each side) so that the same foot ends up in front. Stand back up into lunge position. That’s one rep.
- 10 Breakdance Planks (each side): Start in a plank position. Step your right foot up and out to the side. Bring your left foot across your body, in between your right hand and right foot. Lift your right hand into the air as you twist your body, thrusting your hips up towards the ceiling as you shift your weight onto that left hand. Think of the motion as weaving your left foot through the right side. Reverse the motion back into a plank position. See the exercise in action HERE if you’re reading this like whaaat is this chick talking about (it’s a tough one to explain!).
- 20 Alternating Sumo Squat Jump Leg Lifts: Squat down, legs wide apart and butt back. Jump up, landing back in starting position. Shift your weight to your left leg and kick your right leg straight out to the side, staying low the hold time. Return to starting position. Repeat, only lifting left leg after your next jump squat.
- 20 Leg Lifts to Butt Lifts: Laying on your back with hands under your bum for support, lift legs off so that they’re hovering off the ground. Lift them up, perpendicular to the ground (keeping them straight the whole time) and then lift your butt off the ground, thrusting your feet up towards the ceiling. Lower butt to ground, and then lower legs back down to starting hovering position.
New to these exercises? Learn more on Pumps and Iron!