Train AMRAP with Andreas Gran - 20 min Workout Program
In this workout program, we present an effective and challenging session straight from our gym at Björn Borg.
Andreas Gran, our Creative Director, demonstrates a 20-minute AMRAP session that will surely get your heart rate up and muscles burning.
This workout is designed to challenge both strength and cardio, with a focus on the entire body. Through intense exercises that strengthen muscles and improve endurance, you’ll get a complete training experience in just 20 minutes. Perfect for those who want a time-efficient workout.
Read on to find out how to optimize each exercise and get the most out of your session.
Workout Program
20-Minute AMRAP
Box Jumps: 10 reps
Burpees: 10 reps
Squats with weight: 20 reps
Butterfly Sit-Ups: 15 reps
Kettlebell Swings: 15 reps
Push-Ups: 15 reps
Lunges with weight: 10 reps per leg
Mountain Climbers: 20 reps per side
Instructions:
Start with a warm-up to prevent injury.
Set a timer for 20 minutes.
Perform the specified number of repetitions for each exercise.
Once you’ve completed all 8 exercises, start from the top.
Continue until the timer runs out.
Stretch when you're done with the workout.
What does AMRAP stand for?
AMRAP stands for "As Many Rounds As Possible" and means that during 20 minutes you should try to complete as many rounds as possible of the given exercises.
It is an intense workout method where you push yourself to the limit to improve both cardio and strength, while competing against the clock and yourself.
One of the biggest advantages of AMRAP is its efficiency. The workouts are designed to deliver maximum results in minimal time, which is perfect for those with a busy schedule.
Train in this season’s trendiest t-shirt
Box jump
10 reps
Stand in front of a stable box, jump explosively onto the box and land softly with both feet, step or jump down to repeat.
Burpees
10 reps
Start standing, perform a squat, jump back into a plank position, do a push-up, jump forward again and finish with a jump upwards.
Squats
20 reps
Hold a weight in front of your chest or on your shoulders, lower your body into a squat until your thighs are parallel to the ground, then press back up to standing.
Butterfly sit-ups
15 reps
Lie on your back with the soles of your feet together and knees outward, stretch your arms overhead, and use your abs to sit up and reach forward.
Kettlebell swings
15 herhalingen
Sta met je voeten op schouderbreedte, houd een kettlebell met beide handen vast, zwaai deze naar voren en omhoog met kracht vanuit de heupen, en laat hem vervolgens terugzwaaien tussen de benen.
Push-ups
15 reps
Start in a plank position with hands shoulder-width apart, lower your body until your chest nearly touches the ground, then push yourself back up.
Lunges
10 reps per leg
Hold a weight at your chest, take a large step forward with one leg, lower your body until both knees are at a 90-degree angle, then push back up to standing.
Mountain Climbers
20 reps per side
Start in a plank position, pull one knee towards your chest, quickly switch legs as if you’re "running" in plank position, and maintain a fast pace.
See more of our workouts
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