5-15 min. Full Body Strength & Range Session
Swap Session Idea for When Time is Limited
This week I wanted to offer an idea for an adaptable swap in session when time is limited.
You can always adapt the main plan you are following by prioritizing a few movements from it, but I also like to have these types of sessions in my back pocket to utilize on a busy day (and then try to move my original session to the next day to follow if possible).
This is what I call a 5+ minute Full Body AMRAP
AMRAP = As Many Rounds As Possible
You will set a timer for 5 minutes, or a little longer if you have more time available (up to 15 minutes).
Complete each movement back to back with as little rest as you can manage (without making yourself sick). The goal is to cycle through the movements as many times as you can within the time you give yourself.
⚠️IMPORTANT - Even though we are trying to accomplish as much as we can in the timeframe given, we are not sacrificing techniques or control of the motions.
Don’t rush through the movements, instead, complete each one at a normal tempo and then maximize the amount of rounds you can compete by moving to each movement with as little rest as you can handle.
Since we are not warming up before this session, take the first cycle through a little easier to get moving and feel good in each of the movements before adding further challenges.
Here’s the 5+ minute Full Body AMRAP Session:
(8 reps each side) ATG Split Squats
(8 reps) Suspended Neutral Grip Deep Push Ups
(8 reps each side) Hinging Side Lunges
(8 reps) Rings Full Range Rotational Rows
Session Design Notes:
Every movement is 8 reps so it should be easy to remember.
This session offers movements through 4 of the basic human movement patterns:
Lower Knee Dominate + hip flexor stretch (ATG Split Squat)
Upper Push (Deep Push Ups)
Lower Hip Dominate + groin/adductor stretch (Hinging Side Lunge)
Upper Pull (Rotational Rows)
These movements check a lot of boxes and should have you feeling pretty good after cycling through them a couple of times or more.
Each of the movements has scalable levels of difficultly you can use based on what will challenge you and what equipment you have access to. Just watch the videos ahead of time to decide how you’d like to approach each movement.
Set Up Considerations
Before you start the timer take a couple of minutes and set up the rings and grab any dumbbells if you want to use them to further load the lower body movements (I recommend using dumbbells or kettlebells as quicker loading tools).
If you are elevating your front foot on the ATG Split Squat, setup the step, box, or whatever you are using to put your front foot on.
If the upper body movements will be too easy for you at 8 reps, you could wear a weighted vest or load a backpack and wear that while you complete this session.
If you decide to wear a vest or pack, keep it on for the whole session. This will add a nice additional load to all the movements and you won’t spend time putting it on and taking it off (but only use this option if you can do all the movements with it pain-free).
Hope you enjoy how this session feels if you decide to give it a try.
Thanks for reading!
Brian