25-Minute Full Body CIRCUIT WORKOUT (AMRAP)

If I had 30 minutes and wanted to challenge myself, this is the workout. I do get all my home workouts. When you hit subscribe to my YouTube channel or better yet, click that join button and become part of my YouTube community for more workouts and more accountability to reach your fitness goals. All right, team, I am not going to sugarcoat it. This is going to be a challenging workout. But when I'm short on time and I want a solid strength and conditioning workout, this is the format I choose. It's amramp. It's as many rounds as possible. So I've got blocks of amramps built out for you today. Three of them, and it's going to spicy. You're gonna need dumbbells. We're gonna go body weight, strength, power. So it's a true progressive workout built on how true resistance training and periodization really works. So I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. So you can follow along with Rach. You can follow along with me. We've got three circuits. We go body weight, we go strength, we go power. And we're gonna hit the chest, the back, the legs, and the core is going to be involved the entire time. It's going to be awesome. We got five minute amramps. That means you're going to work through four moves, as many rounds as possible in five minute blocks. All right? It's going challenging, it's going to be good, and I'm excited to do it with you. So let's get ourselves started with a good warm up and then we can jump into our first amramp circuit. You ready, Rach? Let's go. All right, let's get ourselves warmed up. We're gonna go big inhale, reach up nice and tall. Exhale. Hands are going to come right to behind the ears. We go deadlift squat. So push the hips back, stand tall, Drop the hips down. Stand tall. Hips go back, stand, drop, stand. Nice. Push the hip back, stand tall, drop it low. Awesome job. Just warming up those hammies. Hitting the glutes. The core is turned on right away. Going to warm up those legs. Four moves. Two upper body, two lower body in each circuit. True progressive format, which I really like. Body weight, really heavy strength, then power. Awesome. One more here. Nice work. Standing. Cat. Cow. So standing here, come into a rounded spine. Elbows collapse. Pull the elbows apart. Spread the chest apart. Do it again. Round through that spine. Elbows collapse, Pull the elbows and chest apart. One more round and open. Big inhale, reach up, exhale forward, fold fingertips. Hit the mat. Can you step back into a high plank? Right here you're going to shift your hips up and back down, dog. Come to a high plank option. Add a push up, push up and back down dog. High plank. Push up. One more. Just like that. Down dog. High plank, push up. You're gonna get plenty of push ups today, so we'll stop there. Right foot outside right hand. Easy twist. Gaze follows fingertips. Can you Dr. Drop the right elbow down towards the mat. Open it back up. Set the hand down. Switch it out. Left foot outside left hand. Easy twist. Drop the elbow down towards the mat. Open, back up. Step back. Switch. This time, right foot outside, right hand open, set down. Switch. Left foot open, set down. Switch. One more each way, opening up those hips so we get nice and low in those squats today. Awesome job. Last one here. Step back. Drop to all fours. Tabletop position, little cat, cow. From here round, through that spine, tuck the chin, pull the wrists towards the hips. Find a nice neutral spine. Rachel's got bird dog. I'm gonna go all the way down to my belly position. Gonna reach those hands away from me. Pull the elbows down towards the hip pockets option to do pull ups today, you guys, you see that pull up bar? It's here. And pull down again. You can have a door frame pull up bar or you can follow along with Rachel for modifications. One more and pull. Nice work. From here, tuck the toes, push all the way up and back down. Dog. Pedal the heels, walk the hands back to meet the feet. Grab opposite elbows or biceps. Just sway it out real quick. Bend the knees, roll up one vertebrae at a time. We get to the top. Two big shoulder rolls. Up, back and down. Up, back and down. Nice work. From here, step nice and wide. Hit side center, side center. Activate those outer glutes. Sit nice and low. There it is. Go. 4, 3, 2 and 1. Walk those feet in. Step back. Lunge. Just lunge. Stand, lunge, stand. Nice basic moves. Today we're gonna go back to the basics. The foundations of what really works in strength training. Power body weight training. Nice. Three, two and one. Little squat reach. So fingertips are going to be at my sides. I'm going to reach for the ground, reach for the sky, Add a calf raise. Down, explode. Down, explode. Nice. Reach, reach. There it is. Four, three, two, one. Rachel, you can grab your band if you want to. We're adding pull ups to today's workout. It's the year of the pull up here at nml. Hands can meet that bar. Gonna go for a dead Hang gap retraction. Lat activation. So just activate pull down dead hang. Activate Pull down. One more dead hang. Activate pull down dead hang. Ready to do this thing? Let's do it. All right, you got three amramp circuits. Each circuit is five minutes long. Each circuit has four moves. First block is all full body weight repetition based. You are going to do 10 push ups, knees or toes or at an incline if you need to. 10 push ups. From there you're gonna come up to standing 20 body weight squats. 20 squats and I'm gonna go over to the pull up bar and do five pull ups on the bar. You can add a long loop band for assistance. Rachel's got five resistance band pull downs and then 20 alternating lunges, 10 per leg. One, two, 20 lunges. Okay, you're going to cycle through those four moves. We'll put them on the screen so you can work at your own pace. Cycle through those four moves as many rounds as possible in five minutes. Okay? So find a pace you can stick with. You've got five minutes of work, one minute of rest. Five minutes of work, one minute of rest. Okay? No one said this was going to be easy. No one said it was going to be easy. Get your mind right. You got to focus in. Focus in. We start on the mat. Okay? 10 push ups, 20 squats, 5 pull ups, 20 lunges. You ready, Rach? Let's go. Let's do it. I'm in. I'm in for this first. 20. 20. I'm in for the first five minutes. Imagine if you had to do it for 20. You only got to do it for five, five minutes. That timer starts. That five minute timer starts in three, two. Let's go. 10 push ups. So it's 10, nine. You can take these on your knees or your toes. You decide. You can always add an incline. Nice work, guys. You got five, four, three, two, one. And you're up. You're squatting for 20, right? If you like repetition based workouts, this is for you. All right. I know we've had comments before that say amramp. Just not my favorite. Alright. I think we had one that said someone had said at one point the amramp is just not their favorite workout. But they're so glad they did it and they feel so good when they finished it. And I was like, yes. There are so many reasons to love amramp. One being it's one of the best ways to improve your strength and endurance. Two, I think we're in the final. I'm going to count it for you, right? This is the final three, two, one. If you're with Rachel and I, five pull ups. Rachel's got five banded lap pulls. Then we'll talk more about why I love Amra. Here we go. 5, 4, 3, 2, 1. Yeah. Lynn, five pull ups. There we go. 20 step back lunges. So the step back lunge. Step back lunge. Nice work. But there's so many reasons to love amramp. Truly wrapping your head around five minutes when you're used to doing a 40 second interval for a 30 second interval, it's hard. This is mentally challenging. Mental toughness, we know, translates into physical toughness. So it builds mental development and mental strength. I love how adaptable these workouts are. You get to scale and choose at your level. You do not have to go at our pace. You're following the reps. How many rounds can you personally get through in five minutes? And my favorite reason to love amramps, hands down. Three, two. Done. Okay, back to the top. Ten push ups. Ten push ups and then I'm telling you my favorite reason in 3, 2. Let's go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice work. Up to 20 squats. 20 squats. Here we go. My favorite reason to love amramps. It is a great way to measure and track your personal progress. You can come back and do this workout again. Can you get through more rounds than you did previously? Can you do the push ups from your toes? There are so many ways to track your progress within an amramp that I love. Can you increase the weight and still get through the same amount of rounds in five minutes? Such a great way to use as a measurable workout to come back to track your progress. Nice. Nice. Is this the last one? Last one. There it is. That's 25 pull ups. Here we go. Five pull ups. Let's go. Five, four, three, two and one. I'm thinking about pulling my elbows down towards my hips, trying to keep my knees in line with my hips. Lunges. Here we go, guys. We're already in the final two minutes. Final two minutes. That five minutes. It goes fast, doesn't it, Rach? Honestly, this is going better than I thought I was. Really? I'm one of the people who don't love when I see amramp in a title. But when we do the workout, I'm always like, this is great. Like, this is a killer workout. They're always super efficient. So efficient. Like I said, when I'm short on time, I choose like four Moves and I just go after them on repeat. I know people love. 3, 2, 1. Back to 10 push ups. People love a no repeat workout. It is not the most efficient way to train. Guys. 10 push ups. Here we go. Go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Yes, guys. Okay, 20 squats. Here we go. Come on. Yes you can. You're in the final minute. Final minute of work. Can we Finish this round? 20 squats, 5 pull ups, 20 lunges. Then you get a 1 minute rest on the other side. 1 minute rest on the other side. Drive through the middle of the foot, knees track towards the outer three toes. Come on. Drive up and up. Let's go. Finish. Three, two, one. Pull ups. Five of them. 20 seconds. Let's go, team. Five, four, three, two. Crushing one. Yeah. 10 seconds. We'll lunge for 10. Finish it. Nice work, guys. Three, two. Timer done. Rest. One minute of rest. Enjoy this one minute of rest. Readjust my mic pack. Okay, one minute of rest and we're going into a strength block. New five minute block. Four moves. Five minutes. Ten Dumbbell chest press. Lying on my back, take my weight. One, two, three, ten total. Come up with my weights. Ten dumbbell squats. Ten. Two dumbbells at the side, one at the chest. You decide. Back to the pull up bar. Rachel's got a bent over row this time. Row rower. Pull ups. 10 dumbbell split lunge. 1, 2, 10 on the right leg, 10 on the left leg. 10ft. Stay planted. 10 per side. 10 seconds. Get your weights. Dumbbell chest press. Set yourself up. Let's go. You're there. In three. In two. Five minute timer starts. Let's go. Go. 10, nine, eight. Nice work. Seven. You got it. Six, five, four. Three, two and one. You're up for 10. Squats, double dumbbells or goblet, you decide. Here we go. 10. 9, 8. Go 10 and 10. Yes. Team. 5, 4. Rachel, got rows? I have pull ups and 2. 1. Dropping the weights. I'm hitting the pull up bar for five. Here we go. Five, four, three, two, one. Getting harder. Here we go. 10 Dumbbell Split Lunge per side. Let's go. Right foot forward, left foot back. Here we go. 10. 9, 8, 7, 6. Switching legs in 5. You got this. 4. Find your rhythm. 3, 2, 1. Switch your leg. Put your leg. Here we go. 10. Get in the zone. That's what I also like. Amrams. You can just crank some music, you can get in the zone and just get to work, right? Come on. Your brain gets quiet, right? 4, 3, 2, 1. Notice how we're not jumping, but naturally your heart rate's going up because you're adding weight. Right. Back to chest press. Here we go. 10, 10, 9, 8. You can go slow and heavy, guys. You don't have to stick with us. 5. Trying to exhale in the hardest part of the movement. Four, three, two, one. Up to standing. Here we go. Squat. Ten of them. Let's go. Five. How wide I go? Five, five and five. That's okay. Start halfway. Mix it up nice. Now you got five. Five, four, three, two, one. Pull ups with me. Rose with rage. How you doing holding on to those weights? I'll just test my grip strength. Hopes are harder when there's no brake. 5, 4, 3, 2. Come on. There you go, Liz. Foot lunges. 1 minute and 55 seconds. 2 minutes left. Come on. 10, 9, 8. Get in the zone. Drive through that front heel. Nice. Shoulders are staying stacked over hips. Driving through that front heel. One more switch. Here we go. Down, up. Nice breathing. Just sets in. Come on. Five, four. Back to chest press. Two, one. Let's go. Chest press. Squats. One more time through, guys. You got one minute and some change. Let's go. 10, nine, eight, seven, six, five, four, three. Building mental toughness right here. Last one up. 10 squats. Let's go. 40 seconds. Come on. 10, nine, eight, 7, 6, 5, 4, 3, 4, 2, 1. Here we go. Let's go, Lindsay. Five pull ups. I'm gonna go underhand grip. Starting to get tired. Starting to get tired. Five, four, three, two, one. Got legs. Perfect. Time for two. Good job. Break. Whoo. One minute rest. Circuit two is done. Rest. All right, last circuit. Circuit three, power block. Yeah, power block. Just like what it sounds, adding the power. I've got 10 chest to floor burpees. Okay, Rachel's got towel stands. I'm going all the way. Chest to floor up. That's 110 total. From there, squat, reach, squat, reach, squat reach. Add a cap. Raise if you can. It's explosive. Back to the pull up bar. Five pull ups. Rachel's got five clean or row and clean. 20 lunge jumps. 20 alternating knee slams. Are you ready? Come on, get your mind right. Oh, it's got to get so right for this round. Rachel, five minutes left in this workout. It's your power block. 10 burpees, 10 squats, 5 pull ups, 20 lunge jumps. I'm just trying to pump myself up here. Building mental toughness right here. Let's go. Five minute timer in three, two. Let's go. Come on. Okay, you go at your Pace your tempo. You got 10 chunks to floor burpees. Woo. That's five. Come on. Five. Who wrote this workout? Four. It should have been five. Three. Two. That wins. One. Squat. Let's go. Reach. Two. Three. Give me that calf raise. Four. Make it explosive. Six. Seven. Eight. Nine. Ten. Five. Pull ups. I'm adding a band this round. Struggling. Heart rate's too high for this kind of business. Five. Let's go. Five. Four. Three. Two. Still hard with a band. Come on, Lindsay. 20 lunge jumps. Yeah. Lions. Remember when you thought you would never do a lunge jump again? Look at you. So grateful to be able to do them, guys. Three, two, one. Ten burpees. Come on. There's that mental toughness, Lindsay. You were made to do hard things, guys. You were made for this. You are so stinking strong. I believe in you. I believe you can do this. Five more. Did you know that over 60% of women under the age of 30 have been on an antidepressant at some point in their life? Did you also. Now two more burpees are so hard to do. Talking. Here we go. Did you also know that you're building so much suspense here. I love it. 150 minutes of physical activity a week has double the effect of an antidepressant. Two. One. That's 20 minutes a day, guys. 20 minutes a day. This is your natural anti anxiety antidepressant right here. Five. Five. Let's go. So hard. Even with a band. 20 lunge jumps. Ready? Go. Mental toughness right here. How strong are you? I think you're stronger than you think. Don't quit on me. I'm not going to quit on you. Don't quit on me. Come on. We're in this together, guys. It's the best part of my job. I get to be here with you. Last one. 10 chest to floor burpees. My job is to make you feel successful today. What does success look like for you today? Okay. Does it do it? 10 burpees and that's it. Is it getting through all five minutes? I don't care. Just define success on your terms today. Define it on your terms. Come on. Today is a burpee with no jump for me. But it's a chest to floor burpee nonetheless. And it's so stinking hard for 40 seconds. The five minute burpee challenge. Yeah. Ah. Squat reach. 28 seconds. That five minute burpee challenge. I really thought you were gonna throw up. That is the most scared I've been during any workout. I think. I think I lost my voice for, like, three days from breathing so heavy. Last one, ten seconds. Are we gonna do five? Yes, we are. Let's go, Lindsay. Finish with five, and you're done. Let's go. Three, two, One of those workouts. When we're done filming, I'm like, am I really gonna come back and do that again? Am I really? Yeah, probably. You're insane. Yeah. I like to do hard things, and so do you. Time. Whoo. Not messing around here. It might be short, but it is dirty. Yeah. And it is efficient. Well, that's what you said. You're like, if I'm gonna do a workout, this is what I would do. Yeah. So there you go. This one's for everybody who's on a time crunch. Tell you what, if you don't feel good after that, I don't know. Joanna. Joanna said this was my do my best and forget the rest workout. I didn't feel I did my best, but it was my best today. That's what we're about, guys. 1%. Every day get 1% better. It was your best today. You showed up. You did it. I'm proud of you. Let's stretch. Big inhale, reach up. Exhale. Hands come behind the back. Stretch out the chest. Push ups, chest press. Chest to floor, burpees. Holy stinkin bananas. Yes. Nice. From here, inhale up. If you feel good about your heart rate forward, fold, shake it out. Butt hits the mat right here. I'm going down, side lying. Rach, I just want to get horizontal right now. Quad stretch, sideline, quad stretch. Stretch out the quads, squats and lunges, baby. A lot of quads got after it today. You guys, I'm so proud of you. So proud of you for showing up today. Thank you for being here. Nice work. From here, as you transition to the other side, come up into tabletop. Give me a puppy dog. Fingertips walk as far away as they possibly can. There's those lats. Yep. You're gonna melt your armpits right into the ground. Hips stay high. Big inhale through your nose. Open mouth, exhale. Melt your armpits to the mat. There's the lats. So stinking. Proud of us, guys. Nice. We hit the chest, we hit the back, quads, other side and the legs. These are your major muscles, in my opinion. When I'm short on time, I go chest, back, squats, lunges, or maybe a deadlift. Squats and deadlifts. Your goal is to hit, push, pull muscles, right? Your biggest muscles in your body is your back and your chest, for the upper body, for your legs, your quads, your glutes, your hammies. Trying to target those three complexes when you're short on time. That's exactly what this workout did. In a progressive manner. Body weight to strength to power. I loved it. Especially now that I'm on the other side of it, and I hope you did, too. Awesome job, Rach. There you go. Love to see you back on the mat for another workout soon. Awesome job crushing that amramp. If you loved it, hit subscribe to my channel. If you like this workout, you would love my new perform 20 program. Performance based training. 20 minutes a day. I'm queuing up day one for you right here. I'm giving you the full two week challenge in this playlist right here. It's all free. Check it out. We'll see. On the mat.