Wednesday Workout: 3 Exercise AMRAP Circuits {w/a killer cardio blast!}

Confession: I really haven’t felt like blogging this week. I don’t know what it is, but Monday night I had time and legit just chose not to. Well, I technically I just chose to spend my time working on my Box FIIT certification, but still. I had decided to just not blog anymore this week, but then after the class I subbed last night I decided I really wanted to share the workout that I taught with you guys, so here I am!

If you’ve been following B2B for a while, I’m sure you’re well aware that I love AMRAP (As many rounds as possible) workouts. I love them because you know how long you have to work which means you can push yourself however much you want. When teaching, I especially love this format because it allows for all levels in the class to work at THEIR level. There are some who are really advanced and love pushing themselves and then there are some who might be easing back into workouts or tired or sore and may not want to push themselves quite so hard. By giving my members the set exercises per circuit, they are able to go at their own pace and we still all finish at the same time. Win-win, if you ask me!

For this workout, the AMRAP circuits are 6 minutes long and there are 3 exercises per circuit: a lower body focused exercise, upper body focused and core focused. Between circuits we did a lovely little cardio blast 😉 If you’re running short on time you can pick just a few of these or skip the cardio or just do a few rounds of the cardio.

3 exercise AMRAP circuits

For everything that has a right or left, do the 10 reps on each side (or 20 reps for the cardio). Here are some explanations/clarifications:

  • Squat->lunge->squat- Stand with your feet a little wider than hips width (either with a barbell on your back or weights in your hands or holding a KB) and do one squat, then step the right foot back into a lunge and come back to center and do another squat. Repeat on the left and then right until you do 10 lunges on each leg.
  • SLDL= Single Leg Deadlift. Keep the standing leg knee soft as you hinge forward from the hips. Make sure you keep both hips facing the ground. If this is too hard you can do a standard deadlift.
  • Narrow squat & front raise- Stand with your feet hips width with light weights in each hand. As you sit back into your squat, with a neutral grip on the weights lift them up to shoulder level. By holding the weight out in front of you, it should allow you to get a little lower into your squat.
  • Plank w/shoulder taps- in a high plank, tap opposite hand to opposite shoulder, making sure to keep your hips flat and stable as you do so.

I think that should do it for exercises that might need a little explanation.

Let me know if you try this!


4 thoughts on “Wednesday Workout: 3 Exercise AMRAP Circuits {w/a killer cardio blast!}

  1. Sam says:

    I love this workout! I can’t wait to try it. I like AMRAP workouts because like you said, you know ahead of time how long you have to work and you can plan accordingly. I also like it because I can focus on getting through the rounds before the buzzer goes off as opposed to just mindlessly doing 3 sets of a group of exercises.

  2. Heather says:

    I love this. Going to try it with my class on Monday. Do they ever look at you like they’re lost and don’t know what comes next?

    • Burpees to Bubbly says:

      Great! let me know how they like it!! Umm, sometimes there are a few that get confused, but i only go over 1 circuit at a time, which is only 3 exercises so they are usually ok with that. i also repeat the exercises a LOT of times during the intro and throughout the circuit. Hope they love it!

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