WORKOUT 18 - "Cardio & Core" - AMRAP

Published on 24 March 2026 at 08:15

Focus: Maintain high heart rate and core engagement.

Exercises: Burpee [175], High Knees [191], Mountain Climber [180], Russian Twists [88], Side-to-side Jumps over Line [200], Plank Arm Reaches [84]

BEGINNER

(Approx. 25 min)

Warm-up: 5 min light cardio.

Workout: 20-minute AMRAP.

 

  • Burpee [175]: 5 reps

  • High Knees [191]: 20 reps (10 each side)
  • Mountain Climber [180]: 20 reps (10 each side)
  • Russian Twists [88]: 20 reps
  • Side-to-side Jumps over Line [200]: 10 reps (5 each way)
  • Plank Arm Reaches [84]: 10 reps (5 each arm)

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 35 min)

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

Workout: 30-minute AMRAP.

  • Burpee [175] (with push-up): 8 reps
  • High Knees [191] (faster): 30 reps (15 each side)
  • Mountain Climber [180] (faster): 30 reps (15 each side)
  • Russian Twists [88] (feet elevated): 30 reps
  • Side-to-side Jumps over Line [200]: 15 reps (7-8 each way)
  • Plank Arm Reaches [84]: 15 reps (7-8 each arm)

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 45 min)

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

Workout: 40-minute AMRAP.

  • Burpee With Push-Up, Jump, and Reach [176]: 10 reps

  • Jump Knee Tucks [156]: 10 reps

  • Over the Line Cross Mountain Climbers [196]: 40 reps (20 each side)

  • Russian Twists [88] (weighted if possible/faster): 40 reps

  • Side-to-side Jump Squats [161]: 20 reps (10 each way)

  • Rotating Two-Point Plank [58]: 16 reps (8 each side, 4 each rotation)

Cool-down: 10 min stretching.

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