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AMRAP workout

July 6, 2017
2 minute read

Hi Guys! It’s Jono here today. I’m just about to start Day 4 of the Sales Conference here in Melbourne!

Day 1 was all about the “Mindset of Sales” which was really cool! Especially for Personal Trainers, as a lot Personal Trainers think “down” on sales and they look at almost as a bad thing… Gulliver (my sales coach) teaches that sales is a good thing! If you are good at what you do and you can help someone in need then if you can motivate that person to make a change in their life for the better – that’s a good thing! It’s got nothing to do with you making more money, it’s about you motivating more people to make a change for the better in their life (and money is a by product of that)!

Anyways… I’ve had a lot of positive feedback from the workout we’ve been sharing this week so I’m going to keep it going Here’s my AMRAP22mins
22 Rows (either TRX or KB)
22 Push Ups
22 Squat Jumps
22 Walking Lunges
22 Bridges
Shuttle Run
Aim for 4 rounds
Will need either a TRX / Kettlbell at a 1:5 ratio
(e.g. if you have 20 people you’ll need 5 TRX’s)Now AMRAPS work well in Boocamps as everyone starts / finishes at the same time and they can work at their own pace… One issue though – they can become SUPER BORING… especially if you do a lot of them! So a few things you can add in to make them less boring!

1) Add in an interval – e.g. every 2mins your timer will go off and ever participant needs to complete 20 star jumps (or 40skips or 5 burpees… whatever you choose)… It’s a subtle change but it makes the workout so much less boring than if you just went for 22mins straight!

2) Add in a “shoulder tap” – e.g. you walk around randomly and tap a participant on the shoulder and they need to go away and complete (20 Battlerope Power Slams or a resistance band run or a 1min wall sit.. whatever you choose)… The advantage to this is that it’s “random”… The intervals are good because everyone knows when they are coming but the shoulder tap is more fun because no-one knows when it’s coming (and you can pick on whoever’s infront)! It works a treat with the Battlerope because you only need ONE of it… You can have 20 people in your bootcamp and you run this workout with this one Battlerope (and make the rest of the exercises bodyweight)!

Check it out and let me know what you think 

Also… Just letting you know we’ve re structured our Bootcamp Specialist program to make it AWESOME…. and we’ve got it on special!!!

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About The Author: Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year

Jono is the co-founder and director at Fitness Education Online. Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.

Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group).

Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.

Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)

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