20 Minute AMRAP at Home Work Out
In today’s episode of Talk Story with Tori, Tori Richard’s Corporate Wellness Coach, Ricky Kuntemeyer, takes us through an at home-workout. The workout requires no equipment, and Ricky walks us through 3 variations of each movement, providing options for beginner, intermediate and advanced levels of fitness.
20 MIN AMRAP
5 Push-Ups
10 Sit-Ups
15 Airsquats
AMRAP stands for “As Many Rounds As Possible” within a certain time-frame. For this workout, set a running clock and continue cycling through the movements for 20 minutes. Rest as needed, but challenge yourself to move quickly and take minimal breaks!
Scaled variations of each movement:
PUSH-UPS
- Beginner: Knee Push-Ups. Perform a push-up, resting on your knees rather than your toes. Keep your elbows pinched in and weight directly on your hands. Keep your spine straight, and avoid leaning too far forward.
- Intermediate: Regular Push-Up. Perform a push-up on your toes in a tabletop position. Keep your elbows pinched in and weight directly on your hands. Keep your spine straight and core engaged.
- Advanced: Push-Up + Shoulder Tap. Perform a push-up on your toes in a tabletop position and add a shoulder tap on each shoulder. Push-Up + Shoulder Taps = 1 rep. Avoid rotating your trunk in the shoulder tap, your belly-button and eyes should be facing the floor the entire time.
SIT-UPS
- Beginner: Knee-Touch Sit-Ups. Start lying on your back, knees bent and hands overhead. Engage your core, and reach for your bent knees, keeping your chin tucked. Contract your abs on the way up, and the way down. Return to starting position with hands overhead.
- Intermediate: Sit-Up. Start lying on your back, knees bent and hands overhead. Engage your core, and reach for your toes, keeping your chin tucked. Contract your abs on the way up, and the way down. Return to starting position with hands overhead.
- Advanced: V-Ups. Start lying on your back, hands and feet extended directly above and below. Fold your body like a lawnchair, so that your toes and fingers meet in the middle. Contract your abs on the way up, and the way down. Return to starting position.
AIRSQUATS
- Beginner: Seated Airsquats. Find a chair or a couch, and stand 6 inches away from it. Feet should be slightly wider than shoulder-width apart, with toes slightly externally rotated. Sit your hips back, and bend at the knees, ensuring they drive outwards and don’t cave inwards. Keep your core tight and back aligned, ensure your knees don’t pass your toes. Sit back onto the chair, then stand, driving your weight through your heels. Keep your core tight and back aligned.
- Intermediate: Airsquats. Stand with your feet slightly wider than shoulder-width apart, with toes slightly externally rotated. Sit your hips back, and bend at the knees, ensuring they drive outwards and don’t cave inwards. Keep your core tight and back aligned, ensure your knees don’t pass your toes. Squat down to a depth of 90 degrees (or as low as you can comfortably get), and stand, squeezing your glutes at the top.
- Advanced: 1 ½ Airsquats Stand with your feet slightly wider than shoulder-width apart, with toes slightly externally rotated. Sit your hips back, and bend at the knees, ensuring they drive outwards and don’t cave inwards. Keep your core tight and back aligned, ensure your knees don’t pass your toes. Squat down to a depth of 90 degrees (or as low as you can comfortably get), come up halfway, squat back down to full depth, then stand, squeezing your glutes at the top.
Enjoy your workout!
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