Whether you want to boost your cardiovascular fitness without losing the fun or gains of weight training, look no further than AMRAP workouts. AMRAP stands for as many rounds as possible. Typically quick and effective workouts that keep you moving for a designated time. Racing against the clock keeps your head in the game, focused for the time allotted so time is not a distraction. Asking for as many rounds (or reps) in a given time frame will build strength while challenging your cardiovascular systems.
This is a workout from our Fitzone30 program at Fitzone Labs. You can perform this as a 20- minute AMRAP (performing as many rounds as possible). After 20 minute is up finish with the burnout portion!
Stretch out the main muscle groups for 3 minutes! Lats, IT Band, Hamstrings and Quads.
Workout:
10-12 DB Chest Press + Neutral Grip Press
20 Mt.Climbers
12-15 DB Flys
12-15 Skull Crushers X 4 Rounds AMRAP
Burnout
30 seconds bench dips
30 seconds Burpees or Sprint (jump rope, jumping jacks, bike or row)
30 second push-ups modify with high plank shoulder taps x 3-4 Rounds Rest 30-60 seconds and repeat as many rounds as possible!
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