Bootcamp Ideas - AMRAP

Bootcamp Ideas - AMRAP

This workout is based on bodyweight circuits and the goal is to complete as many rounds as possible (AMRAP). It’s a tough one as it has very few breaks, but it’s one where your clients will need to put in 100% as to not fall behind and end up last. It always has my groups huffing and puffing and killing it on their daily step count!!

The only equipment needed is a mat, two cones and possibly cue cards for the exercises, although not essential.

Warm Up – Building Blocks

Complete two of each of the three rounds. Each exercise lasts 20 seconds. Rest for 20 seconds between rounds. 

Round One (1min 20 seconds)

  • heels to bum
  • high knees

Round Two (2mins)

  • heels to bum
  • high knees
  • lunges

Round Three (2mins 40seconds)

  • heels to bum
  • high knees
  • lunges
  • squats

Main Workout – Circuits

There are three circuits with diminishing time. Your client's goal is to complete as many rounds as possible in the set time. Each circuit has three exercises and one sprint. Rest for 2mins between rounds. 

Circuit One (6mins)

  • 20 x mountain climbers
  • 10 x regular press ups
  • 10 x squats
  • 80m sprint

Circuit Two (5mins)

  • 5 x commandos
  • 5 x crunches
  • 10 x lunges
  • 60m sprint

Circuit Three (4mins)

  • 5 x jump lunges
  • 5 x jump squats
  • 10 x walkouts
  • 40m sprint

You can change the length of the session by simply adjusting the length of the circuits or adding a fourth circuit, maybe.

So there you are, a simple but challenging workout that you can pretty much do anywhere with anyone. I will be running this one with tonight's group!

More bootcamp workout ideas to come!