nicole pearce arms Bodyweight AMRAP Workout - Upper Body + Core

AMRAP = As Many Rounds/Reps As Possible

This workout is broken up into 4-minute AMRAPs. I'll give you two exercises and you'll cycle through them as many times as possible within the 4 minutes. You get 60 seconds to rest, and then I'll give you a different set of exercises for the next AMRAP.

In total there are three different AMRAPs. For the full 30-minute workout, we'll go through them twice. If you're short on time or that's just too long/intense, stop after completing the first round of them.

No equipment is needed aside from a towel or sliders for the army crawl (see 12:07 in video). If you don't have that available, do 10 forearm plank jacks instead.

WORKOUT BREAKDOWN
AMRAP #1
See 01:22 for preview of exercises and how to modify.

—Rolling Crunches, left, center, right, center (5 reps)
—4 Mountain Climbers + 1 Push Up (5 reps)

AMRAP #2
See 07:05 for preview of exercises and how to modify.

—March to Crossbody Crunch (3 reps, each side)
—V Up-N-Overs (10 reps, 5 each direction)

AMRAP #3
See 12:07 for preview of exercises and how to modify.

—Crab Kicks (10 reps, 5 each side)
—Army Crawl (5 reps, up and back = 1 rep)

As with all workouts, make sure to warm up beforehand. I have this 5-minute warm up: https://www.youtube.com/watch?v=Ks-lK... I also have a low-impact, gentle warm up on my channel ( https://www.youtube.com/watch?v=fNJfh...), or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn't feel right. A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel ( https://www.youtube.com/watch?v=cYzPx...).

Full blog post: https://pumpsandiron.com/2019/06/11/c...

OTHER WORKOUTS IN THIS SERIES
—Total Body https://www.youtube.com/watch?v=oThCb...
—Lower Body https://www.youtube.com/watch?v=cn2QF...

LET'S HANG OUT!
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—Studio Pumps https://pumpsandiron.com/studio-pumps/
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—Instagram https://www.instagram.com/nicolepearce/
—Twitter https://twitter.com/nicoleperr

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: youtu.be/qKqSBm07KZk
Free Download / Stream: ncs.io/OurDiveYO

nicole pearce arms Bodyweight AMRAP Workout - Upper Body + Core
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People & Blogs	Upload TimePublished on 11 Jun 2019

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