Slow & Steady BOSU & Dumbbell AMRAP
If you’ve been checking out my site and previous workouts, you’ve probably noticed that I love AMRAPs. They’re super efficient ways of doing a workout and can be done with as little or as much time as you have. Not only can they be done any time, but depending on the exercises, they can also be easy to do anywhere!
Today’s AMRAP works a variety of muscles and is effective and challenging for two reasons:
It is meant to be slow and steady, utilizing the exercise principle “time under tension”.
It uses a BOSU*, which challenges your balance hardcore.
Target: abs, biceps, glutes, hamstrings, and triceps
Level: advanced (can be modified for all levels)*
Equipment: dumbbells, a BOSU*, a stopwatch and your kickass self
Fun: hellz to the yea!
*If you don’t have a BOSU, no worries, you can do this workout without one. It will eliminate the stability aspect of the workout, making it a bit easier. The BOSU transforms this workout from beginner-intermediate to intermediate-advanced.
That being said, even if you have a BOSU but find some of these exercises too difficult, get rid of it until you’re comfortable with the exercise without it. Once it becomes easier, then add in the BOSU. Your goal is to be challenged and to be able to complete the workout successfully. The more you practice, the better you’ll get and the easier it will become (just like anything else in life).
How to: Pick a certain amount of time, set a timer and complete as many rounds of the exercises below as you can in that amount of time. Make sure to click on the exercise to check out a video demonstration of each one.
AMRAP
16x BOSU 1-Arm Triceps Kickback (8 each side)
20x BOSU 1-Leg Deadlift (10 each side)