My Workout this Week – 8 Min AMRAPs with Cardio Tabata Intervals

Hey guys! 

Quick post of gym my workout from this week. It was a toughie but goodie. 40 minutes of work. Cardio and strength. Choose your weights appropriately. 

For 8-MIN AMRAP simply set your timer for 8 minutes and go through the sequence until your buzzer sounds. 

For the Tabata Intervals, set a stop watch or stop watch app for 8 round of 20 seconds on/10 second off. Alternate between exercises for 4 total rounds of each. 

Warm Up

30 Jumping Jacks

10 Air squats (squats without weights) 

5 burpees 

5 push-ups

Repeat until you’re warm (I did three rounds) 

 

8-MIN AMRAP 1

10 Goblet Squats

10 push ups

(10 each side) Side Lunges with Torso Twist 

 

CARDIO TABATA

Mountain Climbers

Squat Jumps

 

8-MIN AMRAP 2

10 Plie Squat with Lateral Arm Raise 

8 Burpees with Dumbbells 

(10 each leg) Curtsey Lunges with dumbbells 

 

CARDIO TABATA 2 

Froggers

Skater Lunges (or more squat jumps if you’re tight on space) 

 

8-MIN AMRAP 3

(10 each side) Box Step-ups with dumbbells or box jumps

Box (elevated) push-ups

Dumbbell Swings or Kettlebell swings

 

Choose weights that work for you or ditch the weights all together! For an extra challenge, make time intervals longer and/or add another cardio round at the beginning or end. 

 



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