AMRAPS - Simple and effective
AMRAP – As Many Reps As Possible
Complete a round as many times as you can within a given time frame for example:
As many rounds in 10 minutes:
- 10 x press ups
- 10 x squats
- 10 x kettlebell swings
As a lot of you know I love using this style of workouts within my classes / bootcamp, as they work, along with my own training. Some people however question this and state you cannot gain muscle and lose fat and improve performance in such a short simple workout! They are WRONG!
For most people that do exercise we have one path way, which is to feel greet…Be strong…lean and to be fit for any challenge that life throws at us. This style of workout above is an effective and fast way to achieve the above and here is why:
- You will be working in a lower rep range, so that you can still use a good amount of resistance and get STRONGER!
- The workout will also keep pushing the pace, it’ll keep your heart rate up and ticks the CONDITIONING element as well, and it only takes 10 minutes to do!
We all lead busy lives and the good things with AMRAPS you can make them as short or as long as you want to. Of course, the amount of time the workout consists of is going to influence what qualities you are able to target.
AMRAPS are a form of high intensity interval training, which is great for fat burning. However, AMRAPS workouts are even more effective, as you are pushing your body to its limits. As a result, you will have to use every energy resource available while working the whole body.
One thing that saddens me when It comes to working out, how some people start to give up on their goal when they reach hardships. It really gets to me… Only if I could reach out to these people and help them understand that you can develop our mental strength also. AMRAPs come into this statement as if you train the way you are supposed to, then you are going to need a lot of mental toughness to get through the workouts. This is going to help you develop an unstoppable mentality, which is going to help you in all areas of your life!
Ok, AMRAP is very beneficial… but many think it is just the same as regular circuit training. From using AMRAPs a lot within my own training I can now see they are very different.
A regular circuit is going to have fixed time of reps and sets to be performed, an AMRAP workout has, instead of the above, a fixed time frame. In the case that you are training for as many rounds, you can have the amount of rep/round fixed as well. Also regular circuit workouts have a standard break time, while in AMRAP workouts you are going to rest as necessary.
Both of the training methods are great, they are just very different. You can use AMRAPS for a wide variety of goals, such as:
Conditioning – I find conditioning work very enjoyable and believe that if you don’t have any conditioning work in your training you are missing out. The ultimate way to use the AMRAP protocol for conditioning is with Tabata circuits.
Exercises to use for conditioning:
- Push ups
Or any exercise with which you can perform 20 reps or more with good form. If you can perform 100 reps of a certain move under 10 minutes, then I would recommend you to choose a more difficult variation of the exercise, e.g. Squat – Squat Jump.
Muscle Gains – You have to implement muscle building principles with body weight exercises. One of the most important muscle building principles, to be implemented, is volume.
Exercises to be used for Muscle Mass:
- Traditional Push up
- Handstand push ups
- Wide push ups
- Narrow Push ups
- Bench press
- Hip bridges
- Dumb bell flies
- Dumb bell press
- Body weight dips
Alternate between pushing and pulling exercises. For this principle to work you have to get lots of volume with an exercise that is neither too hard nor to easy. A move you can perform 8-12 reps is good for this purpose. The same method can be used to help build strength training and many more.
As you can see AMRAP is a really versatile training method, To why I like to use them within my training and classes, get using and enjoy!