A Great AMRAP Workout From Your Own Home
With the sharp rise in popularity of fitness and exercise, gyms have become more common than a McDonald's. There can be a gymnasium found for nearly every sport or purpose imaginable. CrossFit gyms, sports performance gyms and even casual fitness clubs can be found nearby. Here, everything from AMRAP workouts to heavy strength and power training is done.
Along with this increased presence, these gyms are also usually decorated with all of the latest fitness equipment. Everything from jump trainers, to curved treadmills can be found.
As a result, many have forgotten that often the best results can be found through the most basic methods. Most studies have actually found that any fitness goal can be reached from a home training program.
This not only saves you money through letting you ditch your gym membership, but also saves you a lot of time. So, those with a busy schedule or hectic family life can still find the time to get fitter and healthier.
One of the easiest ways to boost both your strength and endurance with minimal equipment is with home-made AMRAP (As Many Repetitions/Rounds As Possible) workouts. For those who don't know, there are two main ways these workouts are done.
First, you can complete as many repetitions of each exercise in one circuit as possible. Alternatively, you can complete a set number of repetitions in each exercise for as many sets as possible.
So, AMRAP workouts can offer an easy way to boost either strength and power, or endurance and muscle growth. They are also easily progressed by measuring the amount of sets or repetitions performed and trying to improve it next time.
But, to get the most out of these workouts you need to choose your exercises carefully. Good exercise selections will make sure you work every muscle in your body equally and get the best results.
So, we decided to put together a few AMRAP workouts below to help you get in a good quality home training session. It should be noted that these can be further mixed and customised by adding exercises from resources with great AMRAP workout ideas for further benefits.
10 AMRAP Workout Ideas for a Home Gym
1. Burpees with Push Ups, Pull Ups and Rows
This is a good workout for athletes of all skill levels. It's best used with As Many Repetitions As Possible sessions, as these are ideal for building endurance and only needs a pull up bar. But, they can also be used in As Many Rounds As Possible to build more muscle and power.
The pull ups can also be combined in the same movement as the burpees to create an extremely tough exercise.
2. Split Squat Jumps with Handstands and Band Pull Aparts
For those looking for a balance between strength and power, this workout is a useful circuit for beginners. Handstands can be done against a wall for added support and resistance bands can be easily increased or decreased in stiffness.
For best results, As Many Rounds As Possible sessions should be used, as some movements can be too intense to perform repetitions to failure. But, the band pull aparts can be done for as many repetitions as possible for added variation.
3. Clapping Push Ups, TRX Rows with Box Jumps
For more advanced trainees, this power workout is a great option. Naturally, this should be done for as many rounds as possible to avoid excessive fatigue and technique breakdown. The TRX device should also be secured against a door or frame for safe practice.
4. Handstand Push-ups, Pull Ups, Sit Ups and Single Leg Squats
This is another workout for the more experienced athletes. But, this one can be easily done for As Many Repetitions As Possible to build endurance or strength. For those struggling with the balance of single leg squats, using a box or holding a weight can help.
5. Sprints Bear Crawls and Medicine Ball Slams
This is another good power workout which needs no equipment. The circuit can also be done by novices or advanced athletes. For the best results, bear crawls should be done with the chest and hips as close to the ground as possible.
6. Renegade Rows, Single Arm Kettlebell Overhead Press, Goblet Squats and Kettlebell Swings
This workout can be done with only two kettlebells or dumbbells, making it easy to do at home or on the go. The renegade rows are a popular exercise for many people.
The reason for this is that the pushup-and-row combination and press builds strength in nearly very upper body muscle. Meanwhile, the goblet squats and swing mix help work the lower body.Either type of AMRAP workout can also be used and it's ideal for athletes of any experience.
7. Sandbag cleans, Overhead Travelling Lunges and Bent Over Sandbag Rows
Sandbags are a great piece of equipment for a diverse workout. This workout uses this to it's advantage, with a combination of power and strength exercises that work the whole body.
As Many Rounds As Possible is the best use for this kind of workout, with some complex power moves included in the circuit. It's also better for intermediates and advanced workouts.
8. One-Arm Kettlebell Snatch, Medicine Ball Throws, Medicine Ball Slams
Another power circuit that is best suited for advanced athletes, it is also a great choice for CrossFit athletes due to how close the exercises are to CrossFit event movements.
Again, this is best suited through using As Many Rounds As Possible sessions, although experienced CrossFitters may need to occasionally use As Many Repetitions As Possible workouts to prepare for events.
9. Thrusters and Pull Ups
This simple workout is also possibly the most difficult on the list. But, it's also one that can be used by any athlete to improve endurance and power. For thrusters, a weight can be used by holding kettlebells, dumbbells, barbells, prevent sandbags. These can be increased or decreased as necessary.
Both AMRAP workouts can also be used depending on what aim you have for your training program.
10. Travelling Lunges with Overhead Press, TRX Rows and Push Ups
This is another good full body strength circuit that only requires a TRX and pull up bar. But, it will require some space to carry out the travelling lunges. It can also be made tougher by adding weight to the travelling lunges and the other bodyweight movements.
Like with the above workouts, it can be used as either type of AMRAP workouts to develop other strength or endurance and can act as a good basic circuit to prepare for the power workouts in this list.