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AMRAP – As Many Reps As Possible

2 month garden update. Everything is lookin’ good! My gardener does a great job watering it 2x a day! (Thanks son!)

It’s a cross fit term if you haven’t heard of it.  We’ve done chippers, and tabata… the theme seems similar…. move as much as possible, without sacrificing form.

Who doesn’t what to shorting a workout while increasing the effectiveness now and again.

*Raises hand!*  Me.

Like Tabata, this can be a number of different ways.  You always start with a warm up for 2-5 minutes…. then a cool down at the for another 2-5 minutes, but what you do in the middle is – Make it count!

The AMRAP that Bob Harper had us do went something like this:

– 10 ARM PRESSES with weights

– 15 PUSH UPS

– 20 AIR SQUATS (he really likes these… and they work well to really POP up and tuck that behind – ouch!)

– 25 STRAIGHT JUMPS

Your goal is to get through as many reps as possible in that 7 minute time range.  The whole workout together was 25 minutes from warm up to cool down, and I was a hot mess after that.  It really got my heart rate up – and it was good to mix it up!

He tells the girls to shoot for a goal of 7-8 rounds in that 7 minutes, but I’m not sure what he’s on – most of them did a little over 3 rounds.  I’ve done it twice and did over 6 once, and over 5.5 yesterday – it definitely matters how you do the moves – with purpose and concentration – vs just flying through it all.

Make your workout count – and DO NOT out eat all of that hard work!!

“You shall not bear false witness against your neighbor.”

Exodus 20:13

Tabata, Tabata, TABATA

See my good reason for skipping my formal workout yesterday? More on this little “project” later…

TAB-ATA

Say THAT really fast in row!

So I just finished a mean Tabata workout and WHEW!  That was fun!

If you’re like me and have no idea what Tabata is…

It was founded by a man with the last name Tabata, from Japan.  (Hence the name)  Basically, he conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.  Through this, he discovered that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system.  The athletes who only did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

So what it is – is 4 sets of some type of cardio interval – 20 seconds of work, 10 seconds of rest.  So for the one Bob Harper had me do… it was 4 minutes of push-ups, then 4 minutes of walking (alternating) lunges, 4 minutes of sit ups, and 4 minutes of air squats. (OUCH!)

Ok, so I’m thinking… how hard can THIS be?  You get a rest? Since you’re doing 8 reps of each for 20 seconds on, 10 seconds off…  very quickly, you feel pain.

The goal is to keep track of your TOTAL NUMBER OF REPS.  (Think Cross-Fit Training)  So you keep counting from the first push-up, and add onto that number when you move onto the next interval.  So if you’re at 51 push ups total, when you get to the walking lunges – you start at 52.

So my total number was 399.  (I know, I was frustrated too… but I’m being honest – SO CLOSE to that even number, but it was my first time!!)  The advanced person in the workout did 477.  Wowza.  Your goal is to keep a journal and each time you do the workout – increase your number!

Fill me in if you’ve tried this – and what types of exercises you’ve done.  If you Google it, as with anything… you’re bound to come up with lots of ideas.  The difficult thing (without a workout partner or trainer, or video) is obviously the timing, and counting.  For me, it was hard enough trying to workout, count and listen to Bob… with the clean up circus going on around me!

But ta-dah… I sort of skipped my time with Bob yesterday (see reason above)…  but I feel great today!  Have an excellent day!

“Therefore consider carefully how you listen. Whoever has will be given more; whoever does not have, even what they think they have will be taken from them.”

Luke 8:18

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