36 Minute AMRAP on #FlexFriday

Following the great feedback from last week’s 36 minute AMRAP, I created another 36 minute AMRAP with a bit of a different structure. For this workout, you will need yourself, medium weights, and a good pump-up playlist.


36 minute AMRAP (as many rounds as possible)

1 minute of exercise, 20 seconds of rest for each exercise in round 1

40 seconds of exercise, 20 seconds of rest for each exercise in round 1

20 seconds of exercise, 20 seconds of rest for each exercise in round 1

Repeat for rounds 2 and 3

Round 1:

Burpees
Bicep curls
Broad jump, shuffle back
Lunges
Froggers
Bent over rows

Round 2:

Right side ski jump
Push-ups
Left side ski jump
Jump squats
Plank jacks
Overhead presses

Round 3:

Tuck jumps
Chest fly
Quick feet
Hip thrusters
Jumping jacks
Tricep extensions


After trying it out, let me know what you guys think! And if there are any specific requests, I can look to incorporate them in future workouts

3 thoughts on “36 Minute AMRAP on #FlexFriday

  1. Thanks for sharing! Will have to try this workout 🙂

    Like

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