Bodyweight AMRAP Workout – Total Body

Bodyweight AMRAP Workout - Total Body - This workout will take you 30 minutes to complete and is broken up into 4-minute bodyweight AMRAPS. Video included! #bodyweightworkout #amrap #amrapworkout #athomeworkout #pumpsandiron

This is the first workout in a three-part series I shot. All three use the same structure, with a different muscle group focus. Today’s bodyweight AMRAP workout is total body. Next week’s will be lower body and finally I’ll share an upper body & core focused one. All are bodyweight, so no equipment required.

Bodyweight AMRAP Workout – Total Body

This bodyweight amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises. In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below).

Bodyweight AMRAP Workout - Total Body - This workout will take you 30 minutes to complete and is broken up into 4-minute bodyweight AMRAPS. Video included! #bodyweightworkout #amrap #amrapworkout #athomeworkout #pumpsandiron

Workout Breakdown

AMRAP 1

See 1:54 in the above video for a preview of the exercises and how to modify them.

  • Chest-to-Floor Burpees (5 reps)
  • Leg Lifts with Spread (5 reps)

AMRAP 2

See 7:21 in the above video for a preview of the exercises and how to modify them.

  • Squat Jack Heel Clicks (5 reps)
  • Forearm Plank Jack to Alternating Reptile Crunch (6 reps total, 3 each side)

AMRAP 3

See 12:27 in the above video for a preview of the exercises and how to modify them.

  • Lunge Hop Switch (5 reps each side)
  • Donkey Kick Hops (5 reps)

xo Nicole

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Bodyweight AMRAP Workout – Total Body