Bikini Boss AMRAP

Another variation of high intensity interval training is the AMRAP workout. This workouts stands for “as many rounds as possible”, meaning that you go through each circuit of exercises, performing the listed reps, and repeating the circuit for as many rounds as possible during a specified timeframe. This workout can be done 2-3 times/week after strength and resistance training, or as a standalone workout if you are short on time and need something quick yet effective. We recommend pairing this with our Sculpt workout programs. AMRAP is designed so you can gauge how you’re progressing, by tracking how many more rounds or reps you completed in the timeframe compared to last time, so make sure to keep track and push yourself!
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Circuit One Exercises

Squat

  • Distribute weight into heels and balls of the feet
  • Engage glutes and core throughout entire movement keeping chest up
  • Don’t let knees cave inward

Ice Skater Jumps

  • Keep chest up
  • Jump as far as you can laterally
  • Keep knee behind toe on leading leg as you touch the ground

Bicycle Kicks

  • Keep core engaged and bring opposite elbow to opposite knee
  • Back stays flat on ground but head and shoulders should be lifted
  • Perform slow and controlled for maximum contraction

Side to Side Squat

  • Remain low the entire time
  • Lean from side to side keeping a very slight bend in the straightened leg
  • Keep feet pointed around 45 degrees

Lunge Jumps w/Jab

  • Keep knee behind toes on leading leg
  • Land softly absorbing into your lunge position
  • Perform a jab with opposite arm as your leading leg

Circuit Two Exercises

Push Up w/Jack

  • Shoulders should be directly over wrists
  • Perform pushup with elbows outward, squeezing through the back and chest then perform a lower body jack
  • Add a looped resistance band slightly below knees to increase difficulty

Jumping Jack Bicep Curl

  • Use 5-8lb dumbbells and perform bicep curl as you jump feet outward
  • Keep core tight and perform controlled movement
  • Add a looped resistance band slightly below knees to increase difficulty

V-Ups

  • Keep core tight and pull from abdominal muscles NOT your neck
  • Bring arms up to meet your legs
  • Exhale as you come up and contract your core

Tricep Dips

  • Keep elbows in and squeeze triceps at top of movement
  • Keep core engaged and chest up
  • Perform movement until arms reach a 90 degree angle before pushing back up

Burpee Mountain Climbers

  • Keep core tight and back flat as you bring your knees toward your chest
  • Jump as high as you can in the burpee, landing softly on your toes
  • Push yourself! You got this!