If you’re looking for a workout that will help to burn off some of those holiday calories, make you sweat, and make your muscles shake—look no further than today’s AMRAP workout.
It’s a full body burner that will no doubt push you past your personal limits—yet afterwards, you’ll feel like a total champion.
For this workout, all you’ll need is a medicine ball and a little bit of space. Set an interval timer to count down from 12 minutes, then do as many rounds of the following as you can until the timer beeps:
20 wall balls*
10 burpee lateral jumps (using medicine ball as obstacle)
10 jump lunge squat combos
10 push up plank jumps
10 medicine ball jackknives
*You can substitute wall balls with squat thrusts if you’re doing this workout at home and your neighbors tend to yell at you.
Try this workout for full body conditioning or when you need a super effective workout using very little equipment.
And remember, work as hard as you possibly can to get the most out of this workout!
Stand holding a medicine ball in front of your chest on front of a wall.
Pull your shoulders back and engage your abs, then lower down as you push your butt & hips back as if you were sitting in a chair, keeping the ball in front of your chest. Push up back into a standing position, throwing the ball up toward the wall.
Lower back down into a squat position, simultaneously catching the ball in front of your chest. Repeat.
Burpee Lateral Jumps w/ Obstacle
Stand with your feet about shoulder-width apart with a medicine ball or other obstacle to one side.
Jump over the medicine ball to one side, drop down and do a burpee, then immediately jump back to the starting place and do another burpee. Repeat.
Jump Lunge Squat Combo
Start in a lunge position with your knees touching or almost touching the floor.
Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear. Repeat with the other leg. Without pausing, jump back up, but this time, land in a squat position.
Repeat the sequence as fast as you can with control.
Push Up Plank Jumps
Start in a push up position, with your shoulders directly over your hands.
Tighten your abs, glutes and thighs, then lower yourself down so that your chest touches the floor. Push back up, then jump your feet toward your hands.
Jump back to the starting push up position and repeat.
Medicine Ball Jackknives
Lie down with your legs straight while holding a medicine ball above your head.
Keeping your legs as straight as possible, lift your legs and bring the medicine ball towards them at the same time.
Lower down with control and repeat.
Beginner version: Bend your knees as you raise the medicine ball towards them.
Workout type: AMRAP
Timer setting: Countdown
Complete as many rounds as possible in 12 minutes:
Note: This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.
Tell us how you did in the comments below!