Posted in AMRAP, Fitness Terminology

What is an AMRAP?

An AMRAP is a rep-based workout that involves completing a pre-planned series of exercises within a designated amount of time. The acronym A.M.R.A.P. literally stands for “As Many Rounds As Possible.” It can be used as a workout in it’s own right, or added to the beginning or end of your standard workout for an added challenge.

How to Create An A.M.R.A.P Workout

There are 3 simple steps involved in creating an AMRAP workout.

  1. Choose the exercises. I recommend sticking to four or less, for the sake of simplicity. You can use all strength moves, all cardio moves, or some combination. I’m a fan of core and cardio AMRAPs.
  2. Choose a number of reps. This should be based on the difficulty of each exercise. For example, punches or mountain climbers are quick and easier to complete than pushups or burpees, which may be a bit more challenging.
  3. Choose the length of your A.M.R.A.P. I’ve found that 4-5 minutes is enough to for clients to feel the burn and push their edge a tiny bit.

Try This Sample A.M.R.A.P

Here’s a quick and simple AMRAP warm-up you can complete before your next workout. Set a timer for 4 minutes. Once you hit START, complete the following exercises with the number of reps mentioned.

  • 20 Jumping Jacks
  • 20 High Plank Shoulder Taps
  • 20 Alternating Side Lunges
  • 20 Bicycle Oblique Crunches

Repeat each exercise for as many rounds as possible until the time ends.

Need More Sample A.M.R.A.Ps?

There are 15 excellent AMRAP examples in my FREE E-Book, 15 Full Body Workouts. The workouts are designed to strengthen and tone every muscle in your body in 50 minutes or less. At the end of each, there is a 5 minute AMRAP Finisher. Click here to access the FREE workout guide now.

I hope all of that made sense. If you have any questions about A.M.R.A.Ps or any other questions related to fitness, nutrition, wellness, and what it’s like to be a fitness pro, feel free leave a comment below! Happy AMRAPing! 😉



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Posted in Free Workouts, Full Body Workouts, High Intensity Interval Training, Strength Training, Workout Guides, Workouts

The 15 Full Body Workouts Guidebook Is Here! PDF Included

One thing I hear from students all the time is that they wish they knew what to do on their own on days they don’t come to class. So many people have the motivation to get themselves to the gym, but the challenge is coming up with an efficient, effective routine they can perform. That’s why I decided to put together an e-book!

15 Full Body Workouts

As the title suggests, 15 Full Body Workouts contains 15 workouts designed to tone every single muscle in your body in 50 minutes or less. Each workout is in the oh-so-popular high intensity interval training (HIIT) format, which means you can burn more in this short session that you would completing the same exercises in a rep-based style.

Here’s how the workouts are organized:

  • Suggested Warm-up: Complete this portion on your own for 4-5 minutes before using the template.
  • Core: These exercises engage your abdominals, your glutes, and other stabilizing muscle groups.
  • Sets 1 to 3: Your main block of sets are made up of strength exercises that work larger muscles (with a few exceptions). Many are compound movements, so you work multiple muscles at the same time.
  • Finisher: The name says it all. You’ll get most of your cardio here with a few essential core and strength exercises peppered in.

Each set is run at an interval of 50:10. That’s 50 seconds working and 10 seconds transitioning or resting. The finisher is a five minute AMRAP, which means you have to complete As Many Rounds As Possible in the allotted amount of time.

Why I Created the E-Book

When I teach, I like to write my workouts on the mirror with a dry erase marker, so I can create a smooth and relatively seamless experience during class. At the end, students frequently ask if they can take a picture of the workout, so they can add it to their regular routine. My answer is always “Absolutely!” I’m honored that they enjoy my workouts so much! But I wanted to make it easier for them to access them in an easy-to-read format (rather than my chicken scratch on the mirror…haha). Thus 15 Full Body Workouts was born!

Download the Guidebook

Without further ado, I present to you the guidebook. It’s completely FREE to download, so have at it!

Click Here to Download 15 Full Body Workouts

Note: There may be exercises you don’t recognize. To make it easier for you to use these workouts, I’ll be releasing videos demonstrating one block at a time on the My Life In Fitness YouTube Channel. Happy resistance training!

Your friendly neighborhood fitness instructor,

Nadia 🙂

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