WORKOUT 21 - "The Grinder" - AMRAP

Published on 26 June 2026 at 13:41

Focus: Maximize reps within a time limit, focusing on full body integration.

Exercises: Full Squat [115], Push-Up [21], Hanging Leg Raise With Bent Knees [64] (medium/advanced) / Reverse Crunch [40] (beginner), Plank [54], Lunge [128], Superman [42]

BEGINNER

(Approx. 30 min)

Warm-up: 5 min light cardio.

Workout: 25-minute AMRAP.

 

  • Full Squat [115]: 15 reps

  • Push-Up [21]: 10 reps

  • Reverse Crunch [40]: 15 reps

  • Front Plank [54]: 30 seconds

  • Forward Lunge [128]: 8 reps per leg

  • Superman [42]: 12 reps

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 40 min)

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

Workout: 35-minute AMRAP.

  • Full Squat [115]: 20 reps

  • Wide-Width Push-Up [22]: 12 reps

  • Hanging Leg Raise With Bent Knees [64]: 10 reps

  • Front Plank [54]: 45 seconds

  • Alternating Jump Lunge [129]: 10 reps per leg

  • Prisoner Back Extension [146]: 15 reps

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 50 min)

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

Workout: 45-minute AMRAP.

  • Jumping Full Squat [117]: 15 reps

  • Feet-Elevated Push-Up [26]: 15 reps

  • Straight-Leg Hanging Leg Raise [65]: 12 reps

  • RKC Plank [60]: 60 seconds

  • Jump Split Squat [139]: 10 reps per leg

  • Single-Leg Back Extension [147]: 15 reps per leg

Cool-down: 10 min stretching.

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