Looking for an effective bodyweight routine that floats your boat? You have come to the right place! Iris and myself got’chu all set with this on-the-go complete body work out – Bodyweight AMRAP. AMRAP is an acronym for “as many reps as possible”, so strap on your shoes, grease those elbows and lets go!
Elevated sumo squats
Place two plates on the floor and perform a regular sumo squat on top of them. Make sure you do not bring your knees over your toes and hold proper form. The use of plates will benefit your balance and will activate and work the muscles in your legs and glutes. Squeeeeeeeze those buttcheeks when you come back up for a guaranteed extra burn. Looking for a challenge? Hold a plate or a kettlebell while doing these.
In contrary to those sumos you just did, this time you will ‘just’ do a perfectly executed squat as many times as possible, while standing on the plates. Form is still key so do not compromise on that. Make sure you wiggle your toes and do not put them on the floor as keeping them lifted will help target your balance while at the same time this will make the exercise more of a challenge.
Elevated donkey kicks
This time you will have to place both hands on the plates and you will work your legs separately. Starting in plank position, you will lift your leg up, bending it at the knee while making sure your foot is flexed and your sole is up. From this position you will keep on lifting your foot up to the sky, keeping your body straight, your back flat and your core engaged. When you have done as many reps as possible, you switch to the other leg of course! We don’t want an uneven booty now, do we?
Elevated crow hold
Rounding up with some upper body strength, we are throwing in this elevated crow hold especially for you. Start in a wide squat and place your palms on the plates. Bend your elbows back, and rest the inside of your bent knees on the back of your upper arms. Lift up onto your tiptoes, and place most of your weight on your hands. With control, shift forward, lifting your feet off the floor. Hold for a breath or two and then with control, lower your feet to the floor. Repeat rocking in and out of this crow hold to strengthen your core, upper body, and the muscles in your hands.
We would love to know how this workout turned out for you so make sure to let us know in the comments or on Instagram.
Ily & Iris
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