AMRAP means “as many rounds as possible”, and is a perfect format for building intensity, conditioning, endurance and mental toughness into your workouts.
We use the format for lots of workouts in Over-50 KB Revolution.
Here’s how AMRAP works:
You have a certain number of reps of each exercises to complete in every set before moving onto the next.
Once you have completed the prescribed number of exercises and reps of each, you go back to the start and begin again. That counts as one round.
The goal is to perform as many rounds as possible in the given time.
AMRAP workouts are very intense, and very time efficient.
They are also very scalable for different fitness levels, because you can take it a little slower if you are just getting back into things, or you can really push the pace if you want a harder workout.
Finally, they are great because you can integrate all kinds of different exercises, and structured properly, they can give you a perfect mix of strength and endurance-type training.
Ready for a sample workout using the AMRAP format?
Check it out:
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15 Min KB/Bodyweight AMRAP Circuit
workout in the style of – Over 50 KB Revolution
MAIN CIRCUIT – AMRAP in 15 minutes. Perform as many rounds of the following as possible in 15 minutes, resting as needed to maintain proper form:
1 – KB tempo Goblet Squat (3:1:3) – 10
2 – Paused Push-ups – 10 (Paused and hands elevated if beginner)
3 – KB Swing – 15
4 – Reverse lunges – add a kettlebell in suitcase position, holding KB on the same side as your moving leg – 8 per side
5 – Plank kick Through – 8 per side
*check out the full Over 50 KB Revolution course for full descriptions / breakdown videos of each exercise
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Give that one a try, let me know how many rounds you can get in 15 minutes.
If you enjoy the workout, I also have some exciting news:
We are expanding at FVT, by moving our offices and current studio into a larger, unified space.
And to celebrate, I am having a sale 😉
When you get our flagship Over 50 KB Revolution course, you will also receive my Bodyweight Strong course free.
Bodyweight Strong is a bodyweight-based strength program that is perfect for over-50s, because you can gain real strength and lean muscle, while improving your core and boosting mobility, all at the same time.
Plus, it pairs perfectly with my Over-50 KB Revolution course.
Check out the details at the link below:
-> Bodyweight Strong + Over-50 KB Revolution 2-for-1
— Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Corrective Exercise Specialist
KettlebellBasics.net