Short on time and equipment? This 12 Minute Total Body AMRAP is the perfect quick workout that you can do at home, on the go or at the gym and it works all major muscle groups in the process allowing for modifications as needed.
Pretty much exactly as they sound and just as fun as when you were a kid! Get into a VERY low wide squat position with your fingertips touching the floor. As you stand out of this squat, spring off your feet and “hop.” Lower back down to that starting position. Feel free to project yourself forward when you jump or stay in place if you have limited room.
Starting in a lunge position paying special attention to that front knee – don’t let it bend past your toes – jump up and out of the lunge and switching legs mid-jump. Option here to take the jump out and just alternate lunges for a low impact option.
Work your hamstrings by driving your heel towards your glutes. It feels weird and over-exaggerated but that’s exactly why you do it – to give those hamstrings a kick in the butt!
Start in a high plank position, then step or hop your feet towards your hands. Release your hands and come up only to a squat position. Plant your hands on the ground and step or hop back to the starting plank position.
Now that you’ve mastered the moves, it’s time to get your heart pumping in only 12 minutes. I like to do 12 or 16 reps of each move before I move onto the next. When you finish the Squat Thrusters, start over at the top. In all honesty this should probably be called more of an AMSAP (As Many Sets As Possible) but you get the idea. Start that 12 minute timer and get moving:)