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Bootcamp Workout: The Accumulating AMRAP

March 30, 2022
2 minute read


Loren from FEO here! 

So happy to share this ripper of a workout with you……


I’m sure you’re familiar with AMRAPS – As Many Reps/Rounds As Possible and just in case you’re not, AMRAP workouts involve doing as many repetitions of an exercise during a set amount of time without rest.

For example, in our AMRAP we have chosen 20 squat jumps, 20 pushups and 20 curtsy lunges for our exercises and a 6 minute work block. 

Participants will do 20 of each of those exercises all back to back. Once complete they will then go back to the start and do 20 squat jumps, 20 pushups and 20 curtsy lunges again and repeat for 6 minutes, no rest!

I love a good AMRAP. 

It’s easy to get used to working for short bursts of time in our Bootcamps and group sessions. Including AMRAPS every so often is an awesome opportunity to move away from the traditional HIIT style circuits and challenge endurance and stamina.

This is one of those workouts that is always a winner with participants, and a great session to have on hand and noted down somewhere for those days where you are time poor, on the run doing ALL of the things.

There are literally so many ways you can switch this up, adding equipment, mixing up exercises and length of time.

I’ve kept this one bodyweight only which is super handy when you have a large group of participants and feel like saving yourself from transporting and setting up equipment.

What is a little different about this workout, an ACCUMULATING AMRAP is we layer on extra exercises and workout time after each AMRAP, so your participants won’t have a chance to get bored!

And  throwing in a partner work set in between AMRAPS will keep the engagement and energy between your participants high – because let’s not forget, most who attend group sessions are all about the social and motivation aspect of the group setting.

THE WORKOUT – Check out video here

AMRAP 2 (9 minutes)

We’ve added an extra 2 exercises to include some posterior chain and increased the work time here. 

Encourage your participants to start on the exercise that they finished on in AMRAP 1.

AMRAP 3 (12 minutes)

Accumulating again! Another 2 exercises and an extra 3 minutes of work.


Rest 1 minute and done!

Don’t forget high 5’s all round, the participants have earned it!

We’d love to hear if you do this workout with your participants! Let us know what you think 🙂

If you're looking to up skill as a Personal Trainer and delve deeper into the world of Bootcamp, Fitness Education Online have a Bootcamp Certification CEC course with is registered with AUSactive for 21CECs. Click here to check it out.

Note: Fitness Education Online are one of the leading organisations in the world when it comes to providing CEC courses for Personal Trainers. Check out their website to see their range of AUSactive CEC courses.

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Fitness Education Online are one of the leading providers in the world when it comes to the professional development of Personal Trainers. We have over 30 registered AUSactive CEC courses.  Click here to check them out!


About The Author: Loren Bakker
Cert 3 & 4 in Fitness | PT business owner | Yoga Teacher
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