ALL LEVELS / Push-pull AMRAP / 10 minutes
Equipment: Pull-up bar, exercise mat & stopwatch
By now, we trust you’re familiarised with the meaning of the acronym AMRAP. It stands for As Many Reps or Rounds As Possible (we’ll explain it later) and it’s a type of HIIT workout that suggests you only rest when the clock stops. This means you can have a 5-minute abs AMRAP to finish a more extensive workout, or it can be a 20-minute full-body session — here’s a good example.
The R in AMRAP can stand for reps or rounds — and that can alter your training session significantly. For example, an AMRAP based on repetitions can be a period to perform as many reps of specific exercises as possible during that time. As for the one consisting of rounds, you get a pre-planned number of reps for a different number of exercises, and you must do as many rounds as possible during the overall time of that AMRAP.
Today’s workout is the latter. A 10-minute push-pull AMRAP with predetermined reps for each exercise.
- Pull-ups – 5x
- Push-ups – 10x
- Squats – 15x
When you’re ready, let’s start the clock!
- 3 exercises
- Different rep amount per exercise
- No rest between rounds
- AMRAP (as many rounds as possible)
- 10 minutes
- Equipment: Pull-up bar, exercise mat & stopwatch
WORKING OUT FROM HOME? NO PROBLEM.
Pull-up bar = use a towel to perform a back extension row
WORKOUT EXERCISE LIST
1 – PULL-UPS
- Hang from a fixed bar with a comfortable overhand grip.
- Set the shoulders by pulling back and down slightly; engage the core with a slight posterior pelvic tilt. This set up will give you the classic ‘dish/hollow’ shape. This is your default position form herein.
- Maintain this shape as you perform a pull-up.
- Slowly return to your default position and repeat.
2 – PUSH-UPS
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
- Push the body upwards and return to the start position. Repeat.
3 – SQUATS
- Stand on your feet, placing them at the same distance as that of your shoulder lines.
- Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.
- Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
Short, sweet, and intense — that’s our push-pull AMRAP workout for you. Find more training sessions below:
- Full-body workout for time
- 30-min full-body Halloween workout
- 15-min abs workout
- 30-min 100 reps workout
- Core & stability LIIT workout
- 15-min functional strength workout
- 10-min cardio challenge
- 15-min core and shoulders workout
- 35-min full-body strength workout
- No equipment full-body workout
- 30-min full-body workout
- 50-40-30-20-10 workout
- 10-min functional glutes and legs workout
- 20-min full-body dumbbell workout
- Single-arm kettlebell circuit