This full-body bodyweight workout is only 10 minutes, but it packs quite a punch. The best part? You don’t need any equipment. And it’s fun! Yeah, seriously! It IS. And because it’s an AMRAP (As Many Rounds As Possible), you could up the minutes to 20 or 25, or add another AMRAP or section.
Instructions.
10 min AMRAP:
- 10 mule jump, jump up, 2 jump lunges
- 10 vertical leaps
- 10 side-to-side plank jumps (side, middle, other side, middle, etc; each side = 1 rep)
Mule jump lunge combo.
Stand up with your legs spread wide. Put your hands down on the floor in front of you, with your butt in the air, and your back and legs straight. It’s almost like a pyramid, where your left leg, right leg and the line formed by your back and arms are the three edges. Jump your legs off the ground, keeping them in a straddle. If you are really advanced, your butt moves in line above your head, and your feet to the sides, but just jump up as much as you can and are comfortable, without a danger of falling over. You shouldn’t feel unstable. Come back down to the same position, then lift your hands up and come into a squat, then jump up and come back down. From here do two jump lunges: jump up and into a lunge on one leg, then jump up and switch legs and come down on the other side. Jump up again and come back to the starting position.
Modifications:
Either remove the jump lunges or change to back lunges. You should still be able to do the mule jump, just keep it small.
Vertical leaps.
Squat down and bend your chest down towards your thighs and bring your arms straight down and behind you. Jump up straight in the air as high as you can, propelling your torso up , and your arms up. At the top of the jump, your arms and legs should both pulse just a bit towards your back. Come right back down in the starting position for the next rep.
Modifications.
Do regular jump squats, raising your hands in the air. Squat down, pushing your hips back, until your thighs are about parallel with the ground. Spring up and jump as much as you are able, lifting your arms above your head, then return down to the starting position.
Side to side plank jumps.
Get into a plank with your elbows on the ground, your back and legs in a straight line. Jump your feet to the side, staying in a plank. Then, Jump back to center. Jump to the other side and back to center. You should concentrate on your abs, almost as though you’re jumping with your abs. Keep good plank form throughout.
Modifications.
Do the same, but instead of jumping to the side, just step out to the side, then back to center, etc.
Write down how many rounds you get in 10 minutes, and next time, try to beat it! Or do another workout. If you do another full body bodyweight workout, make sure you’re not repeating exercises so you get rest. Keep good form always, and enjoy!