Skip to content

In The Arena Blog

15 Minute AMRAP Bodyweight Workout 02

Get 30 Days Free At The Arena Gym in San Diego

Here’s another great Strength and Conditioning workout from Coach Jason that is all bodyweight exercises, so you can easily do it at home. Best of all, it will only take you 15 minutes.


Coach Jason Salazar:
Hey guys, Jason here at the arena. We got another workout for you today. Today we’re going to do a 15 minute AMRAP, it includes six different exercises. AMRAP means as many rounds as possible. So we’re just going to repeat these rounds over and over in that 15 minutes and see how many we can get.

So first in the list we got jumping lunges. You got five on each side. Make sure we keep our chest up. Touch that knee to the ground.

Okay we have five tic-tac-toe pushups. Tic-tac-toe pushup means we’ll do a pushup, and I’ll move one hand, then I’ll move the other hand. So we’re never in the proper pushup form.

So then we have alternative V-ups next. We’ll do five on each side, opposite hand to opposite foot. I’m going to come up and touch, go back down. Make sure you’re rotating to the foot that you’re touching. Remember, you just have five on each side.

So we’ve got five Supermans. We’ll lay on our belly, point those thumbs to the sky. We’re going to raise up as high as we can. Five times.

So next up we have heel touches. We’re going to put our together, put our arms out, then I’m going to turn myself all the way until I can touch my heel with my hand, then back to the other side. So five on each side, one, one, two, two, three, three, all the way to five.

All right, so the last one on the list guys, knees to feet. There’s two ways of doing this one. The easier way, sitting on those feet, we’re going to explode off the ground, land on to our feet, go back down. Or sit on those heels, makes it a little bit harder. Same thing, nice and explosive. If this is too hard for you, we’re getting in to a quad post position up on our toes. We’re going to do a quad hop, we’re going to throw our feet forward, and land the same way.

So remember, this is AMRAP, so as many rounds as possible. You got 15 minutes to see how many rounds you can get done, and at the very end of this when we’re all done and we take a little break, I have a three minute plank I want you to do. Break it up any way you want. You could do one minute at a time, but make sure when we’re planking guys, you pay attention to my hips. I’m going to rotate that pelvis forward. Engage my core, squeeze. This is what a plank looks like. Try to hold this as long as you can. When your hips start to sag, take a time out.

All right guys, stay tuned. We’ll be having more workouts posted for you every day, Monday through Saturday. I hope you guys are enjoying them. Remember, stay active, stay safe. We’ll see you soon.

By providing your phone number, you agree to receive text messages from The Arena Gym. Message and data rates may apply. Message frequency varies. You can opt-out at any time by texting STOP, or HELP for any help. View our Privacy Policy.