Health

30-Day Fitness Challenge, Day 15: Lower Body + Core

30 day fitness challenge
Daniel Fishel/Thrillist
You're on Day 15 of the 30-Day Gym-Free Fitness Challenge. To return to the main challenge page, click here.

Meet AMRAPs, you're new least favorite friend. AMRAP stands for "as many rounds/reps as possible," which means you'll try to perform as many consecutive circuits of the prescribed exercises as you can within a predetermined timeframe.

For this workout, there are two separate AMRAPs, each of which you'll perform two times, with a break in between. The goal of the second attempt is to match or exceed the number of rounds you completed in the first attempt.

AMRAP #1: Lower body

Set a timer to count down for 10 minutes. When you're ready to start, see how many total circuits of the following exercises you can complete within the 10-minute time period. You're welcome to rest as needed, or to proceed as slowly or as quickly as you'd like while maintaining good form.

squat thrust
DANIEL FISHEL/Thrillist
prisoner squats
Daniel Fishel/Thrillist
single leg deadlift
Daniel Fishel/Thrillist
jumping lunges
Daniel Fishel/Thrillist

After completing the 10-minute AMRAP, rest three to five minutes, then repeat the AMRAP a second time. Aim to meet or exceed the total number of rounds you completed during your first attempt during your second.

AMRAP #2: Core

Set a timer to count down for five minutes. When you start your timer, perform as many rounds as possible of the following circuit, just as you did when performing the lower-body AMRAP.

plank jack
Daniel Fishel/Thrillist
side planks
DANIEL FISHEL/Thrillist
leg lifts
DANIEL FISHEL/Thrillist

After completing the five-minute AMRAP, rest two to four minutes, then repeat it a second time. Try to meet or exceed the number of rounds your complete on your second attempt.

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