For day twelve, we have a theme! 12 minutes of 12 reps of each of a lower body, a middle body and an upper body movement, with lots of variations on each for added intensity.
AMRAP 12
- 12 Walking lunges
- 12 Crunches
- 12 Push-ups
Equipment…
No gear needed if you want to do all three with just bodyweight. You may want a wall, chair, or countertop for the push-ups to avoid taking full bodyweight, and if you want to scale up the crunches, you may want a set of dumbbells or a pull-up bar – but all fo the above are entirely optional.
Scaling up for intensity
For walking lunges
- Aim for the greatest range of motion you can achieve for starters (i.e. deeper lunge)
- You can do the lunges with weight in your hands
- You could do jumped switch lunges
For crunches
- Scale up to full sit-ups or atomic sit-ups
- If you have a pull-up bar, consider hanging knee raises or toes-to-bar
For push-ups
- Aim for the greatest range of motion you can achieve for starters (i.e. more of your body weight, by planking from a lower position to begin the push-up)
- Add range of motion by switching to a deficit push-up by using handles (dumbbells)
- Take even more body weight by starting from a decline position