WORKOUT 10 - Dynamic Core & Agility - AMRAP

Published on 10 November 2025 at 11:47

Focus: Keep moving and accumulate rounds within the time limit.

Exercises: Jumping Jacks [173], Mountain Climber [180], Flutter Kicks [74], Groiners [187], Bear Crawl [181], Russian Twists [88]

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light jog, arm/leg swings.

 

Workout: 20-minute AMRAP.

 

  • Jumping Jacks [173]: 20 reps

  • Mountain Climber [180]: 20 reps (10 each side)

  • Flutter Kicks [74]: 20 reps (total kicks)

  • Groiners [187]: 8 reps

  • Bear Crawl [181]: 10 steps forward and back

  • Russian Twists [88]: 20 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

Warm-up: 5-7 min dynamic warm-up.

 

Workout: 30-minute AMRAP.

 

  • Jumping Jacks [173]: 30 reps

  • Mountain Climber [180]: 30 reps (15 each side)

  • Flutter Kicks [74]: 40 reps (total kicks)

  • Groiners [187]: 12 reps

  • Bear Crawl [181]: 15 steps forward and back

  • Russian Twists [88]: 30 reps (feet slightly lifted)

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: 40-minute AMRAP.

  • Jumping Jacks [173]: 40 reps

  • Mountain Climber [180]: 40 reps (20 each side)

  • Flutter Kicks [74]: 60 reps (total kicks)

  • Groiners [187]: 15 reps

  • Crocodile Crawl [182]: 15 steps forward and back

  • Russian Twists [88] (feet lifted): 40 reps

Cool-down: 10 min stretching.

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