30 Minutes – Total Body Strength & Cardio Workout

Fridays are typically my group fitness day – I love doing a boxing, spin, or bootcamp type workout to kick off my weekend (and makeup for whatever I may / may not do for the next two days). This week, I couldn’t get into any of my favorite classes so I decided to make my own workout.

This workout works each muscle in your body by using several compound movements, which not only work multiple muscles at once, but simultaneously raise your heart rate for a cardio effect. Inspired by Crossfit, this workout operates AMRAP style and uses some more advanced equipment. Of course, as with anything, you can easily make modifications based on what’s available to you/your skill level.

What is “AMRAP”?

AMRAP stands for “As Many Reps (Or Rounds) As Possible”. For this workout, you’ll complete a group of exercises for 6 minutes straight, aiming to complete as many reps and rounds of exercises as possible before the 6 minutes is complete.

The Workout

Complete 4 rounds of exercises, each with 4 exercises, for a total of 6 minutes. Rest 1 minute in between sets.

Round One

  • 10 Kettlebell Swings
  • 10 Push Ups
  • 10 Jump Squats
  • 10 Bicycle Crunches

Round Two

  • 10 TRX Rows (You can also use a resistance band or dumbbells)
  • 10 Box Jumps
  • 10 Alternating Reverse Lunges
  • 10 Plank Up-Downs (In a straight-arm plank position, slowly lower one elbow to the ground, then the other, then push back up to straight-arm plank. Repeat)

Round Three

  • 10 Burpees
  • 20 Russian Twists
  • 10 Squat to Press with Dumbbell (Add Bosu Ball for extra core work/challenge!)
  • 10 TRX Bicep Curl (Again, can sub for resistance band or dumbbell)

Round Four

  • 10 Rope Slams
  • 10 Med Ball Slams
  • 10 Kettlebell Upright Rows


and finally, if that’s not enough try this¬†Burnout Round

Bonus/Burnout Round

  • 1 Min Sled Push
  • 30 Sec Pushups
  • 30 Sec Knee Tucks Using Sliders (See my demonstration¬†here)


All in all – this workout takes about 30 minutes to complete! Try it at home and let me know what you think.



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