Heavy-Volume Gut-Check AMRAP Workout | Craig Capurso



Test Yourself With This 20-Minute AMRAP And Obliterate Fat

01

Barbell deadlift

Sets:As many as possible Reps:8 Rest:no rest

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.

02

Power thruster

Sets:As many as possible Reps:8 Rest:no rest

Put one end of a barbell in a heavy weight to support it and hold the opposite end with both hands. Position your legs underneath your shoulders and hands in front of your chest. Sink into a squat, lowering the barbell with you, then drive yourself and the barbell back up and extend your arms. 

03

Pull-ups

Sets:As many as possible Reps:8 Rest:no rest

Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

04

Hanging leg raises

Sets:As many as possible Reps:8 Rest:no rest

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

05

Medicine ball slams

Sets:As many as possible Reps:8 Rest:Rest as needed before starting next round

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Let your arms follow through so you don't fall forward. Catch the ball on its way back up and repeat.






Video: 20 Minute HIIT Workout - AMRAP (Body Fat Killer)

Test Yourself With This 20-Minute AMRAP And Obliterate Fat
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Date: 12.12.2018, 17:26 / Views: 83145