15 Minute AMRAP: As Many Rounds & Reps As Possible in 15 Minutes.

10 Jump Squat

5 Push Up

5 Burpee

10 Mountain Climbers

How This Works:

Set a timer for 15 minutes then complete as many rounds of the movements as possible. One round is 10 Jump Squat, 5 push up, 5 burpee, 10 mountain climbers in order.


Jump Squat:

Start like a squat. After your hips come to parallel with your knees, explode back up and finish with a jump. Land and go straight back into a squat.

Push Up:

Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.


Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.

Mountain Climbers:

In a plank position on your hands and feet together, bring one knee up toward your chest and return to the starting place and do the same with the other leg. Alternate as fast as possible, like running in place. Keep your back as flat as possible and your hips level with your shoulders.

You can use the modifications that you need to use for all of these movements.

You are going to want to start the workout like a rocket taking off, but it will catch up to you and you will end up slowing down a lot, even too much.

So focus on a nice steady, even pace at first. Feel it out and just consistently move the first few rounds without much breaking.

Then in the last couple minutes - go all out - leave nothing in the tank.

It's only 15 minutes.

You Got This!