Personal Training

Lean Legs + Attack the Abs AMRAP Workout

Posted on by Naomi
Hey guys! Whats new with you? I have to say I have been doing LOTS of cooking over here! I am in love with all of these fall foods and have been spending lots of time in the kitchen and exploring some new restaurants in the Boston area! Yes, I also have been addicted to meatballs. I have been making them just about every 4 days. They are such a great source of delicious protein to grab and go. I just made a batch with 1/2 C salsa, 2 T dijon mustard and Mrs Dash Tomato Basil seasoning (about 1 T) They came out perfect!!
Front skillet: 2 egg, 1 egg white omellet with asparagus, red pepper and I also threw in a couple turkey meatballs in there with nutritional yeast.
Back skillet: broccolli, carrots, butternu squash, grape tomatoes. We cooked these on a low heat for about 20 minutes.
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I wanted to provide you with a workout that is quick and dirty and completed for TIME. Personally, I love when workouts are done for TIME because you can really focus on your form. Sometimes when you are given a set number of reps to complete, you may push through to finish out the desired reps just because that is what you are ‘told’ to do by your workout. This doesn’t necessarily mean that you should push through the desired amount of reps. It can get to the point where form is sloppy and therefore your body and mind will suffer.
Benefits of timed workouts
There is something to be said about racing against time. You are focusing on the WORK and FORM, not reps. You are competing against yourself and this is one of the most challenging yet rewarding ways to track your progress. With workouts designed to fight against time, it is so simple to see and track progress with a timed workout. You just strive for a better time or more work in the time limit. If you can do either of those things, you’re automatically assured progress in your training
I find that I can push myself a whole lot more when I know I am racing against the clock. Sure, it can be amazing and motivating to workout with a friend, but when I know I want to kick my own butt, I race against TIME. IT can be your worst enemy, yet your best friend.
The benefit to a AMRAP workout is that you can control how intense you want to make it depending on how your body feels. The biggest tip I would give is to focus on your FORM. If you are told to complete 15 push ups and after the 5th one, your hips start sinking, you are feeling pain in the low back or they are simply looking atrocious, this is when you can STOP, regroup and continue at your own pace. The time will not stop, but just keep in mind that FORM comes first!
This workout has two timed circuits with a timed mile and 400 meter run thrown in the mix (respectively)
LEAN  LEGS + ATTACK THE ABS WORKOUT (AMRAP)
Repeat as many times through in 10 minutes
EXERCISE
Reps
10
Sumo jump squats
10
Reverse Lunges (alternating) Hold weight plate overhead
10 (each side)
Plyo jump lunges
10 (each side
Step ups (hold DB by side)
10 (each side)
10
***Run 1 mile as fast as possible
Repeat as many times through in 10 minutes
EXERCISE
Reps
Stability ball Knee in
20
Straight leg sit up
20
20 (each side)
High plank cross unders
20 (each side
20 (each side)
Side plank dips
20 (each side)
***Run 400 meters as fast as possible (.25)
End with 20 burpees
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For the second part of this post, I wanted to share some of my favorite links from the past couple of weeks. Each one of these articles I read from start to finish and would not share them if I didn’t feel passionate and excited about sharing them with my very own readers. I hope you enjoy them! Feel free to link up any articles or recipes that you have enjoyed in the past week or so in the comments section and I will post it up next week! 
LINKS TO LOVE:
Today I have a choice by Jen Comas Keck 
Glutes are the new Biceps by Tony Gentilcore
Anti-Ab training from T-Nation 
I am not Paleo but this bread looks awesome!! Paleo Pumpkin Bread from Elanas Pantry
And lastly, Here are some pictures from the FAP Boston Show!
 
Questions: What workout have you been enjoying lately? Have you tried AMRAP workouts?
Naomi
Naomi