15 Minute Full Body AMRAPs
20 Minutes For Moms • 21m
3 different circuits, and 5 minutes to complete them, as many times through. Set a timer for 5 minutes and see how many times you can complete each circuit. 1 minute rest between AMRAPs.
AMRAP 1:
- 10 step ups (each leg)
- 10 (each arm) alternating shoulder press
- 30 flutter kicks
AMRAP 2:
- 10 (each leg) SLRDL
- 10 (each arm) renegade rows
- 10 rotating side planks
AMRAP 3:
- 10 (each leg) SL hip thrusts
- 10 alternating chest flys
- 10 (each leg) leg lowers
Up Next in 20 Minutes For Moms
-
8 Minute Abs
3 rounds. Round 1 is 30 seconds each move, back to back. Rounds 2 and 3 are 20 seconds each move, back to back. 1 minute rest between rounds.
- Alternating leg lowers
- Low plank shifts
- Toe touches
- Shoulder taps
- Flutter kicks -
18 Minute Glutes
This one was a doozy. Please note: bodyweight optional! Don't feel like you have to power through the whole thing with weights. I didn't :)
Format: 45 seconds first move, 30 seconds second move, 15 seconds rest. 6 minute rounds, compete 3 times through.
- Hip thrusts, hip thrust pulses
- BSS, B... -
16 Minute Arms & Abs
Format: 40 seconds of arms, 20 seconds of abs for 4 rounds. 40 seconds rest between rounds 2 and 3.
- Single to double arm chest press | low plank shifts
- Curl to press | weighted toe touches
- Alternating bent over rows | shoulder taps
- Kickbacks to front press | bicycles
