Moving Your Body in the New Year


Our Favorite 10 Minute No Equipment AMRAP Workout

There are a million and one semi-reasonable excuses not to work out - busy schedule, don’t know where to start, no money for the gym, etc. The good news is that you don’t have to dedicate 30+ minutes a day to working out to see results. It’s really about the work you put in with the time you have, even if that’s only 10 minutes - and yes, we have a perfect 10-minute routine to get you started. It's a free way to invest in yourself and you won’t regret it after the fact, promise.

Introducing AMRAPS - an amazingly efficient workout structure. It stands for “As Many Reps As Possible”, which simply means within an allotted time you will perform as many reps of a given exercise as you can. They’re quick, effective and will seriously get your heart rate up if you get that technique down and really push yourself! Remember, you’re your own coach here so cue up your favorite playlist and destroy this workout. 

Try out the free app “interval timer” to create a customizable timer, so you can focus on your workout and not the clock. Because before you know it you will be done with your workout and back on the corporate clock. Showered or not - that's your call. 

The Workout

For this AMRAP you have 5 total moves you will perform for a minute each, two rounds through with no breaks in between - totaling 10 minutes. More of a visual person? Don’t worry - screenshot the simple breakdown at the end of this post to follow along when you use this workout.

The Move: Squat Twist

The What: works your thighs, glutes, and obliques.

The How: perform a standard squat and at the top of the squat twist your opposite elbow to opposite knee performing  an oblique crunch.

The Move: Reverse Lunge Knee Drive (option to hop)

The What: works thighs, glutes and core. The How: perform a reverse lunge on one leg, bringing knee up to chest at the top of your lunge. Perform on the opposite leg for the second round.

*Advanced - add a hop at the top of your lunge.

The Move: Burpee with Chest to Ground

The What: full body burn 

The How: perform a standard burpee, at the bottom of the burpee touch your chest to the ground before hopping back to your feet, repeat. *Advanced - perform a push up at the bottom of burpee and add a hop when back on your feet.

The Move: Bear Plank Shoulder Tap

The What: works your core, arms and shoulders

The How: start by getting on your hands and knees with your knees hip distance apart and hands on the ground shoulder width apart. Hover knees above the ground for the entirety of exercise. Alternate tapping shoulders.

The Move: Bird Dog with Crunch

The What: works your core and back

The How: kneel with your knees hip distance apart and hands on the ground shoulder width apart. Point one arm straight out in the front and extend the opposite leg keeping hips square to the ground. Bring elbow to knee and repeat. Perform on one side of the body, and alternate to the opposite side for the second round.

Post Workout Routine 

First, a quick pat on the back, you did it. Second, make sure you pay your body back with some stretches. If you really want to treat yourself, we also offer our Pain Relief Balm & Creams and Recovery Tincture - all stacked with CBC, which may help alleviate pain and inflammation while Broad Spectrum works to boost your overall wellness.  

Screenshot breakdown below to reference for your workout

  • 1 minute squat twist 
  • 1 minute lunge to knee drive, right side 
  • 1 minute burpee 
  • 1 minute bear plank shoulder tap 
  • 1 minute bird dog crunch, right side  
  • 1 minute squat twist 
  • 1 minute lunge to knee drive, left side 
  • 1 minute burpee 
  • 1 minute bear plank shoulder tap 
  • 1 minute bird dog crunch, left side 




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