This routine features a protocol known as AMRAP, or as many rounds as possible. It’s a form of density training where you seek to perform more rounds in the same amount of time from session to session. It’s a race against the clock that is ideal for rapid fat loss and metabolic conditioning. Be sure to prioritize quality, full range of motion movement above all else!
Here’s how it works:
This routine consists of five 7-minute parts, each with 3 moves performed back to back to back. Do each part in the order listed with 1 to 2 minutes of rest between parts.
Part 1
1. Pushup, 7 reps
2. Squat, 7 reps
3. Burpee, 7 reps
That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.
Part 2
1. Bulgarian hip hinge, left side, 7 reps
2. Bulgarian hip hinge, right side, 7 reps
3. Hip hinge, 7 reps
That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.
Part 3
1. Dip, 7 reps
2. Pushup, 7 reps
3. Pullup, 7 reps
That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.
Note: You can modify the parallel-bar dip with an off-bench dip and the chinup with a row or assisted chinup.
Part 4
1. Contralateral Bulgarian split squat, left side, 7 reps
2. Contralateral Bulgarian split squat, right side, 7 reps
3. Goblet squat, 7 reps
That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.
Part 5
1. Single-arm swing, left side, 7 reps
2. Single-arm swing, right side, 7 reps
3. Double-arm swing, 7 reps
That’s 1 round. Do as many rounds as you can in 7 minutes, resting as needed.
Note: You can modify with a dumbbell if needed.
Once you can complete more than 7 rounds in 7 minutes, look to bump the load up or employ more advanced exercise variations. You could also keep trying to complete more rounds with the same loads or variations indefinitely.
