Wednesday Workout: 5 Minute Progression Bodyweight AMRAP Circuits

Good morning! Thank you for all of your kind works on our engagement post yesterday! We are so excited about this next step in our relationship, but since this isn’t just a wedding blog, I wanted to pop in to share a quickie bodyweight workout that I did with my bootcampers last week. It was a workout that was able to be completed in about 30 minutes, which is always a good thing in my eyes!

The idea of increasing reps on one exercise in each circuit is loosely based off of the Metabolic Chain workouts a lot of my favorite fitness experts talk about often: Jen Sinkler, Neghar Fonooni, Jill Coleman and Jade Teta.

You’ll be increasing reps for the first exercise in each circuit (in a progression sort of way)- for instance, set the timer for 5 minutes and complete 2 push-ups, 5 pulsing squat/regular squat combos, 5 burpees & 5 sit-ups… then do the circuit with 4 push-ups, etc. Go as many rounds as you can in 5 minutes and if you work hard and fast (but always focusing on FORM over speed), you’ll be sweating and breathing heavy in no time!

5 minute progression AMRAP circuit

Once the 5 minute AMRAP is complete, throw in the 2 minutes of cardio listed with **. For the 2 squat combo moves, you’ll complete 5 of each, so it would be a pulse squat and then a real squat as your first rep, pulse and regular as your second rep… etc. Same thing for the narrow and wide: narrow squat and then regular squat… 5 times. If you have any other questions, let me know- happy to help clarify in any way I can 🙂

Questions for you: Have you ever done a true metabolic effect workout? What fitness experts do you follow?


4 thoughts on “Wednesday Workout: 5 Minute Progression Bodyweight AMRAP Circuits

  1. kimfarrellsblog says:

    That looks like a challenging workout! What is the difference between a metabolic effect workout and a HIIT workout? I teach a 30 min boot camp and follow HIIT on a regular basis. I’m always looking for new ideas and the science behind those ideas. 🙂

    • Burpees to Bubbly says:

      Hi Kim, Sorry it’s taken me so long to respond to this message! Metabolic effect workouts work you through a series of exercises with little to no rest, where as a HIIT workout focuses on a specific amount of work and rest periods. hope that helps!

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