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Stretch & Strengthen 10×10 AMRAP

Stretch & Strengthen 10×10 AMRAP

You slept through your alarm… You start dreaming about getting ready for the day.  You just got out of the shower, and you brush your hair.  You put on your pants and your shirt.  The tag is in front as you walk out the door.  Silly you.  Trying to take your arms in and flip the shirt around, you realize that your shirt is stuck to your skin.  It won’t come off.  You start to panic.  Now you realize that you don’t have any pants on either!  What happened?!  Why won’t the shirt come off?  Where did your pants go?  You’re going to be late!  Hurry!

You sit straight up in bed.  Oh no!  Now you’re really going to be late.  You rush to get ready, throw your lunch together, and race out the door.  So much for your early morning workout.

Everyone has had a morning like this at least once in their life.  There’s no getting around it.  Life happens.  That doesn’t mean you need to forgo your daily physical activity though.

My Stretch & Strengthen classes are taught during lunch hour in two half hour blocks.  These are express classes designed for people who are busy, busy, busy! Considering we make this happen at a large corporation, there’s no excuse for missing a day of physical activity.

It’s important to remember that while express classes are convenient, they’re not ideal to be the only source of your physical activity.  Ultimately, you should be spending more than 30 minutes a day participating in physical activity for optimum results in health, wellness, and fitness.

With that being said, AMRAP’s are one of my favorite workouts!  “AMRAP” stands for “As Many Rounds As Possible.”  A certain set of movements and reps are given that make up one “round” and a time restriction is set.  Usually, these workouts don’t last longer than ten minutes.  Yep!  Ten minutes, folks.  That’s all you need for a good high intensity workout in the middle of your day.  While the actual “working” part of this work out is only ten minutes long, you will spend five minutes of warm up, five minutes of cool down, and another 10 minutes of stretching and walking or meditating.  Overall, this only requires 30 minutes of your day.  You can definitely block that out 🙂

This workout will get your heart rate up, work your muscles, and leave you feeling refreshed and ready for the day!

Let’s get into it!

Warm up (5 minutes):

Complete 3 rounds:

Workout (10 minutes):

10 minute AMRAP (complete as many rounds as possible in 10 minutes):

Cool Down (5 minutes):

Complete 3 rounds:

Stretching (10 minutes):

Be sure to stretch for 8-10 seconds on each limb.  Stretching should not hurt.

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Shoulders
  • Chest
  • Abdominals
  • Wrists

Meditation or a short walk can be a nice addition to the end of your workout.  During the middle of the day, the exercise combined with meditation will leave you feeling refreshed, in control, and ready to take on the rest of your day.

Older adults, or those who have any kind of cardiac disease, symptom, or issue, should spend longer warming up and cooling down.  Most cardiac arrest incidences occur during the cool down stage because people do not allow their body to properly cool down before stopping.  Hence the phrase, “Don’t sit down yet… It’s bad for your heart!”

One last thing.  You should be eating a snack at least 30 minutes before exercising.  When doing a high intensity exercise, be careful not to eat anything too heavy, as this will make you feel sick during your exercise.  You should also be eating a snack, or meal, within an hour after your workout.  Having sufficient energy in your body will help maintain lean body mass, give you enough energy to make it through the work out, and not leave you feeling drained after your done.

The food that is best for you before and after workouts will be highly individualized to each person.  Play around with foods to see what works best for you and what makes you feel the best before, during, and after your exercise bouts.  Some good examples of snacks would be nut butter, nuts, avocado, apples, oranges, bananas, pears, raisins, a small helping of organic, free roaming, pasture fed and finished chicken, turkey, or eggs, granola (be wary of added fillers, sugars, and syrups), sweet potato, etc.

Have a favorite pre or post workout meal?  Share with us!  We’d love to hear about it.

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