You’re doing a lot of work in the gym. You’re pushing your limits and meeting your goal to get in your workout four times a week, five times a week or six times a week. You’re feeling great and that’s REALLY important, but how much stronger are you?
If your answer is, “¯\_(ツ)_/¯,” we’ve got a challenge for you in this 30-minute workout. Do this bodyweight workout now, record your score and then mark your calendar to do it again in one month.
This is an AMRAP-style workout. That means you’ll set a timer and go after these five exercises as many times as you can until the timer stops. If you can work without taking any rests, great, you’re super-human. If you need some rest, take it.
When you’re done, write down your score somewhere – maybe even throw it in that calendar reminder you set to do this workout again in one month. Then you’ll have a benchmark to help you check in on your goals.
This test isn’t meant to make you feel anything but great. As you’re going through these exercises, remember all of the work you’ve put in to get where you are. If you feel like you’re not yet where you want to be, this will give you a number to measure your progress against. And remember, goals are always changing. So if you set a goal a year ago to do 10 push-ups on your toes and you achieved that goal, think about what you want to do next. Pull-ups anyone?
Need a playlist to motivate you? You can use this week’s on Spotify.
Make sure you warm up for five minutes before you get started. Don’t know how to warm up? Grab the N+TC app and use the “Total Body Warm-Up” or “Dynamic Warm-up.” Click “find workouts” then “get focused” then click on either warm-up.
After your five-minute warm-up. Do this round of 5 exercises for 25 minutes. Here’s your workout :
- 25 squats
- 25 push-ups
- 25 burpees
- 25 leg lifts
- 25 skaters
Squats: Keep your feet hip-width distance and your weight in your heels. Sit your hips back as if you’re sitting on a chair and get you hips down to parallel to with your knees. Stand back up and squeeze your glutes at the top. Keep your core tight and your back flat.
Push-ups: On your knees or your toes, keep your body in a straight line as you bend your elbows out to lower down. Push back up to the plank position.
Burpees: For this exercise, place your hands down on the floor and jump your feet back to a plank. Jump back forward and the jump up into the air.
Officially, a burpee requires one to drop one’s chest down to the floor. You can do that if you can move your body in a one straight line without feeling any pain or tension in your lower back. If not, just jump back to a plank, please.
Leg lifts: Start laying on the floor with your feet above your hips. Keep your legs straight and your lower back on the floor. Place your hands next to your glutes. Lower your legs down and then left them back up – exhaling on the way up and pulling your belly button in. If you feel your lower back coming up off the floor, shorten your range-of-motion until you don’t.
Skaters: As if you’re speed skating, start with your right foot planted and your left leg reaching back and behind your right. Reach your left hand down towards the floor. Then push off of your right foot and jump-switch your weight onto your left foot, bringing your right leg back behind your left. Reach your right hand down towards the floor. Count one rep every time your right leg lands.
(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)