AMRAP, as many rounds as possible. That is the workout for the day!
I had the privilege of teaching group exercise classes over the past few years. What I’ve learned as both the instructor and a participant is that there is nothing like a little competition to keep people pushing to their max.
I had a run scheduled with a good friend on my calendar for tonight. Unfortunately, the forecast for this evening is rain, so getting outside for some fresh air and a good run may be out of the question. I know I will not have the motivation to go run sprints on the treadmill tonight, so I put together this killer workout that I plan to do with my running buddy instead. Did I mention that she’s a bit competitive? This should be a fun workout!
So, today’s workout I will be battling the clock (and my competitive friend!) to see how many rounds I can get in 25 minutes. Grab a friend and get moving, or send this workout to a friend and compare your results.
This is also a great “benchmark” workout. You can do this workout and record your results, and re-preform it in a month to see how much you have improved!
As many rounds as possible (AMRAP):
20 – Burpees
20 – Tricep dips
20 – Squat kick left
20 – Squat kick right
20 – Jump lunges (with medicine ball or weight*)
20 – Mountain climber
20 – Lying toe touches or crunches
* Using a weight is optional
When doing moves like jump lunges or mountain climber, you must perform the exercise with each leg to count 1 repetition. I normally suggest you pick a leg (either the right or left) and only count the number of reps it performs.
Go out and kill this workout! Record your time below! Check out my previous post Burpees, Everyone Loves them! to see how a squat kick is performed!
Strawberry Banana Green Protein Smoothie
I also wanted to share a recipe for an amazing green smoothie I made the other day. It was super easy to make and only takes a few minute to put together. I normally put the spinach, water, and almond milk in the blender cup the night before. In the morning, I throw in protein powder, chia seeds and frozen fruit (they act like ice – so good). The chia will thicken the smoothie, so when I have time, I let it sit on the counter for a few minutes to thicken before enjoying.
1 cup water
1/2 cup unsweetened vanilla almond coconut milk (or milk of choice)
2 large handfuls of spinach (it seems like a lot but I promise you won’t taste it!)
1 scoop of chocolate protein powder (I use Raw Fusion Rich Chocolate)
5-6 frozen strawberries
1/3 – 1/2 small frozen banana
1 tsp. chia seeds
If preparing the night before, add water, almond coconut milk, and spinach to a blender cup and cover. The next morning add remaining ingredients and blend until all protein powder has been incorporated and fruit has been pulverized. Otherwise, place all ingredients in blender and blend until everything has been thoroughly mixed and no chunks of frozen fruit remain. If you’re in need of a blender, check out the link above for the ninja blender. I LOVE IT!