90 Second AMRAPs 1

Here’s another workout I did for my remote clients at Upward Motion Personal Training during COVID-19 isolation. This involves AMRAPs – as many reps as possible – over 90 seconds.

As you can see in the picture – I was finding any way I could to write down workouts so I could see and coach…on this one I had to write on the back of a used piece of paper! But we’ll get ‘er done!

Equipment

For this workout, you’ll need a chair, bench, or something similar that you can step up on confidently. It should be solid – no rolling chairs! 🙂

Dumbells are not required, but they are an option. Add them to the step ups if you want to make things tougher!

The Workout

For each round, you will work for 90 seconds. You will rotate through each of the exercises, doing as many rounds as you can while keeping good technique. Then you’ll rest for 20 seconds, and do it again. Each round is done 3 times.

1)
a) burpee x 5
b) chair step up x 10 (5 ea)
c) outer leg raise x 10
d) inner leg raise x 10
x3

2)
a) side high knee freeze x 6
b) side chair step up x 10 (5 ea)
c) chair crunch x 10
d) chair reverse dip x 10
x3

3)
a) bear crawl x 10 steps
b) side bear crawl x 10 steps
c) bird dog x 10 (5 ea)
d) pushups x 10
x3

4)
a) sprinter hop x 10 (5 ea)
b) bulgarian split squat x 5 ea
c) 1-leg rdl x 5 ea
d) 1 leg calve raise x 10 each
x3