Modern Health - Learning about the "As Many Reps As Possible" technique
If you are looking for a quick high intensity workout that can be done at home and is easy to track improvement, try a style of workout known as an AMRAP.
A what now?
As Many Reps as Possible (AMRAP) is a style of workout based on a specific amount of time. Working against the clock by completing as many repetitions or rounds of a series of exercises within a set timeframe.
The Format
Perform a series of exercises in circuit style, ranging from as few as two or three to eight exercises. Repeat a specific number of repetitions back-to-back within a time frame. Generally, you begin at four minutes and as your fitness level improves, increase to 12 minutes. For example, a shoulder press, push ups, single-leg deadlift and a renegade row.
Keep the Exercises Simple
The exercises should be simple to perform rather than complex. This is an important component as maintaining proper form will reduce the chance of injuries. Since an AMRAP is designed around repeating a series of exercises several times, good form is more important than speed. Speed should not trump form in any of the exercises. AMRAP’s are generally completed or considered to be a High Intensity Interval Training (HIIT) style workout. That being said, if you need rest take it, it’s best to give up a few reps than perform the exercise without good form.
The Benefits
AMRAPs can improve cardiovascular and strength. Each time the AMRAP workout is completed, record the result and track changes and improvements over time. For example, the first time you may complete three rounds of four exercises in three minutes. The next time three-and-a-half rounds and so on. An AMRAP is a great way to compete against yourself. It’s the perfect style of workout to do at home during COVID quarantine. Keep track of improvements by writing them down.
Now let’s try an AMRAP!
Perform all three exercises and keep repeating them for four minutes. Check in with your doctor before beginning any exercise program.
Air Squat x10
Mountain Climber x10
Reverse Lunge and Knee Lift R x5
Reverse Lunge and Knee Lift L x5
About Kimberly Hicks-Ruttan
I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly or try out a class on my onpodio website.