If you have ever said “I don’t have time for a full workout” or “I want results without living in the gym,” this workout is for you. AMRAP stands for as many Rounds as Possible, and while the format is simple, the results are anything but.
As we age, maintaining upper body strength becomes essential for bone density, joint health, and long term independence. This isn’t about bulky arms-it’s about a strong, capable body.
The Workout:
This AMRAP is maximum return for minimal time. Each exercise you are doing x10 reps (except the Mountain Climbers you will be doing x50). Because you only rest for the time you transition from one exercise to another you are completing cardio as well. You will be challenging large and small muscle groups simultaneously, increasing overall energy demand. This helps support lean muscle mass, which is critical for:
*Metabolic health
*Blood sugar regulation
*Hormonal balance (especially in peri/post menopause)
Unlike long steady cardio, this format creates a powerful stimulus without excessive cortisol spikes when programmed thoughtfully.
- Bicep curls x10
- Tricep extensions x10
- Front shoulder raises x10
- Over head tricep press x10
- Mountain climbers x50
Repeat all 5 exercises then take a 1:00-2:00 minute break and start the entire workout over until the 15 minutes is complete. If you think you have more energy set the clock for another 15 minutes and repeat the workout. That makes the workout 30 minutes DONE & DUSTED.
When selecting weights keep in mind the front of your body is stronger than the back of your body so your weights may be lighter for the back of body (I.e. triceps, front shoulders).
ENJOY!!
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