Lower Body AMRAP Workout (Bodyweight)

Bodyweight Lower Body AMRAP Workout - Lower Body | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

This lower body AMRAP workout is the second of three in this series. Last week’s was total body if you missed it. It’ll focus on legs and glutes and is perfect to do as your next leg day workout. No equipment is needed, so you can do it anywhere—home, gym, hotel room, outside.

If you follow along with the video, don’t worry about going at the same pace as me. The goal is to get through as many rounds and reps as you personally can.

Lower Body AMRAP Workout (Bodyweight)

This lower body 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 Lower Body AMRAP Workout | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

Workout Breakdown

AMRAP 1

See 1:48 for preview of exercises and how to modify.

  • 2 Squat Jacks 2 Jumping Jacks (5 reps)
  • Lunge Hop – Lunge Stomp (5 reps, each leg)

AMRAP 2

See 6:57 for preview of exercises and how to modify.

  • Hovering Donkey Kick to Fire Hydrant (5 reps, each leg)
  • Surrender Squat Jump (6 reps, alternating lead leg)

AMRAP 3

See 12:00 for preview of exercises and how to modify.

  • Squat Jump Lateral Leg Lift (6 reps, alternating legs)
  • Curtsy Lunge Hop to Low Back Lunge Step (5 reps, each leg)

xo Nicole

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Lower Body AMRAP Workout (Bodyweight)