10 min – AMRAP Full Body Workout

10 min – AMRAP Full Body Workout


Hey guys, click right here
for a warmup dynamic video. This is going to be great
for anyone who is sedentary, sits at a desk all day who wasn’t moved. Anyone who was feeling tight or anyone
who just wants to warm their muscles up before a video. Click right here. Hi everyone. My name is Alexa Ortega and today we’re
going to be doing a full body workout with no equipment. We are going to
be doing four different exercises, 30 seconds per exercise with
a 30 second rest, four rounds. The first exercise that we’re going to
start with is called plank up downs, so you want to get in
plank position like this, you’re going to get down on your
forearms and come back up on your hands. Afterwards, we’re going to go straight
into alternating walking lunges, so you’re taking a step forward, keeping your chest up and
alternating those legs. After we do the
alternating walking lunges, we’re going to go ahead and do pushups. Now for people who can’t do pushups,
modification, you can do it on your knees. Just come down and back up, and for
those who know how to do it, push up. You’re just going to come down and
back up. Last exercise for the set, we’re going to go ahead
and do some squats, so you want to make sure when you’re
doing a squat, push your butt back, chest up as you come up.
Squeeze your glutes. After that, we have 30 second rest. So
let’s just jump right into it. Starting now, like I said,
get back on your hands. We’re starting with the plank up downs, so you want to pace yourself
because we are here for 30 seconds. This is actually called an AMRAP as
many reps as possible in 30 seconds, so we’ve got 10 seconds to go. Make sure you’re breathing
through each rep. Also, if your butt is up in the air, you want to make sure to shift your weight
forward so you’re really working your core. Pay attention to the time. Up next we’re going straight
into walking lunges. So you’re just alternating those lunges. Make sure you’re breathing
through each rep. This is interval training and it’s best.
Your heart rate should be right now. All right, we have 15
seconds to go halfway there. And up next we’re going to go straight
those pushups. So like I said, you can either do them
on your knees like this. What I’m looking for, you want to
get your chest as low as you can. Touching the ground or possible.
If not, just go as far as you can. Down, and then pushing back up.
I want to get on my feet now. Almost there. We’ve got
about five seconds left. And the last exercise we are
going to be air squats. So think of this as active
recovery cause after those pushups, definitely feeling the burn. Stay with me. Breathing through each rep. Almost there. We’ve got about 15 seconds. Yeah. And as you squat, you want to make sure you’re
pushing your glutes back that way. Keeping your chest up and as you come up, squeeze your glutes at the top and relax. So we have a 30 second break right now. That is two minutes and 30 seconds total. We’re going to repeat it four
times for a total of 10 minutes. Let’s go ahead and catch
your breath. Refocus cause we’re going to go back into round
two starting with the plank up downs. I’m watching the timer right now. Five seconds more of rest.
So go ahead and get ready. Round two and start I love AMRAPs because for people
who don’t have a lot of time, this is a great way to get a workout
in and get your heart rate up, work your full body without any
equipment. So for people who travel, it’s, it works. All right, we have 10 seconds left. And up next going straight into, Alternating walking lunges. So you want to pace yourself. If you’re
getting tired, that’s totally fine. Just keep moving. And obviously make sure your form is
good quality over quantity while keeping that heart rate up. We have 10 seconds left. If you want to challenge yourself, you want to bring that knee as close
to the ground as you can. All right, up next we’re going
straight into those pushups. 15 seconds. And last exercise for the set. Squats. If you’re like me, your heart rate
should be up right now. I love pushups. They’re just definitely challenging. Almost there. Yeah. Five seconds. And relax again for 30 seconds. So we have two more rounds to
complete. And then we’re done. Really take this time to get,
grounded. Breathe into your belly. And push yourself so you
have two rounds left. Pace yourself and push
yourself a little bit more. If you can get that extra rep in
and the 30 seconds do it. All right, let’s get ready. Third round. This works out your
shoulders and your core. 15 seconds left. And going straight into
alternating walking lunges. So even though my heart rate is up, definitely still focusing on
breathing because not breathing. It’s a great way to lose consciousness.
So pay attention. 10 seconds left. Get at least one more rep in
before we go into pushups. Alright. If you’re starting to feel it,
go ahead and get on your knees, but just keep moving. And time for squats. I like to think of this as
active recovery. In my opinion. Squats are easier than the pushups
could be different for other people. But, 15 seconds left. Try and get in two more
reps. And 30 second break. Guess what? We have one last round left. So take this 30 seconds. Rest and for the last round, let’s
both give it everything we got. 10 seconds left. All right, start positioning yourself. And last round let’s go. Start challenging yourself. Whether that’s going faster
and getting more reps in. Or if that’s just moving with quality form. And going straight into
alternating walking lunges. So challenging you all to continue
moving even if you feel like you want to break because guess what?
This is our last round. So for me, I’m getting in as many reps as I can
and going at a quicker pace while still maintaining quality form,
keeping my heart rate up. And giving it everything
I got. And last rep, we’re going to go straight into pushups. So my arms are actually starting
to fatigue and get to hypertrophy, which we want because that’s where
micro tears are created so that when you recover they can rebuild. So I’m going to alternate between going
from real pushups to pushups on my knees so I can keep moving. And
last exercise, squats. Almost there. We’ve got 10 seconds. And time. So the last 30 seconds you’re
going to use to recover. That’s four rounds right
there. 10 minutes. Now, if you still have the energy and the time, you can repeat this as many
times as you want. Hey guys, click over here to
follow a cool down video. So this video is going to be made up of
static stretches and they’re great to do after you’ve worked your muscles,
after you’ve done something strenuous. Or you can click on the link below in
the description if you want to repeat the workout.

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