This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Anne Schmidt of Anne’s Functional Fitness.
Building Muscles Head to Toe AMRAP
Workout Length: 60 minutes
Equipment Needed: 4 Buckets, 3 decks of cards, Markers, Timer, Jump Ropes, Dumbbells and/or Resistance bands, Stop Watch
21 Casino Royale Warm Up (15 Minutes)
This can be done individually or in a team. The player or team with the most winning hands of 21 wins the challenge. Complete all 3 rounds twice (6 hands of 21)
Set up 3 markers and about 10 metres away (in front) 4 buckets (2 with a deck of cards, then 1 that says STICK or HIT ME and the 4th with a deck of cards).
Step 1: Perform warm up exercise 1 with controlled movements maintaining proper form then sprint to the bucket at the other end (10 Metre away) and collect a card and sprint back.
Step 2: Perform warm up exercise 2 with controlled movements maintaining proper form then sprint to the bucket at the other end (10 Metre away) and collect a card and sprint back.
Step 3: Perform warm up exercise 3 with controlled movements maintaining proper form then sprint to the bucket at the other end (10 Metre away) and collect a card from the stick/ Hit Me bucket. If STICK sprint back; If HIT ME then grab another card from the other bucket and sprint back.
Step 4: Rest for 20 seconds
Rounds 2 & 3:
Same as Round 1 but with new exercises.
Repeat all 3 rounds again for total of 2 times each.
|Round 1||Round 2||Round 3|
|1. Leg Swings 10 reps/leg||1. Squats 10 reps||1. Alternate Front Lunges 10 reps/leg|
|2. Arm Circles 10 reps/direction||2. Push Ups 10 reps||2. T- Push Ups 10 reps (5/side)|
|3. Jumping Jacks 10 reps||3. Jump Rope 10 reps||3. Ali Shuffles 10 reps (R & L = 1rep)|
|Rest for 20 seconds||Rest for 20 seconds||Rest for 20 seconds|
This is a full body workout designed to use all your muscle groups from Head to toe. Each AMRAP has strength and cardio/core components.
Everybody works individually and starts with the first of 5 AMRAP’s then rest for 3 minutes and moves onto the next one. (Chest/Back); (Shoulders/Arms #1); (Shoulders/Arms #2); (Glutes, Hamstrings /Quadriceps); (Abs and Core)
Step 1: Complete the first AMRAP starting with Chest & back. Do as many rounds as you can in 6 minutes.
Step 2: Rest and water break for 3 minutes.
Repeat Steps 1 & 2 until you have completed all 5 AMRAP’s.
AMRAP #1 (Chest/Back) – 6 Minutes
- 10 Push ups (Beginner-from Knees; Intermediate-from Toes;
- 10 Bent Over Row (Beginner-No weights)
- 10 Trapezius Shrugs (Beginner-No weights)
- 100 Jump Ropes
AMRAP #2 (Shoulders/Arms #1) – 6 Minutes
- 10 Shoulder Press
- 10 Internal Rotator Rotation
- 10 Hammer Curls
- 50 Jumping Jacks
AMRAP #3 (Shoulders/Arms #2) – 6 Minutes
- 10 Bicep Curls
- 10 Triceps Overhead Extension
- 10 External Rotator Rotations
- 20/side Ice Skaters
AMRAP # 4 (Glutes, Quadriceps, Hamstrings) – 6 Minutes
- 10 Goblet Squats (Beginner-BW Squats; Intermediate/Advanced-weighted)
- 10 Calf Raises (Beginner-BW; Intermediate/Advanced-weighted)
- 10 Supermans
- 40/side Ali Shuffle
AMRAP #5 (Abs and Core) – 6 minutes
- 10/side Cross Body Mountain Climbers
- 10 Leg Raise to Reverse Crunch
- 30 second Plank (Beginner-from Knees; Intermediate-from Toes; Advanced-Rocking Plank)
- 20 Second each Side Planks (Beginner-from Knees; Intermediate-from Toes; Advanced-add hip dips)
Internal Rotator Rotation: Hold Dumbbell in your hands and keep your elbow tucked into your body with 90 degree bend. Move the Dumbbell towards the opposite side of your body keeping the 90 degree bend and back to starting position. Repeat for prescribed number of repetitions.
External Rotation: Hold Dumbbell in your hands and keep your elbow tucked into your body with 90 degree bend. Move the Dumbbell away from your body keeping the arm at 90 degrees and back to starting position. Repeat for prescribed number of repetitions.
Supermans: Lying on the floor in a prone position (face down) with arms extended in front of you. Contract your core and lift arms and legs off of the floor and back down. Repeat for the prescribed number of repetitions.
I have been a personal trainer since 2012 and run a Bootcamp and one on one training. I own a home gym (Anne’s Functional Fitness)
and love helping motivated people reach their goals.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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