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15 minute challenge + 5 mins AMRAP

Here is a snappy 15 min challenge (leg focussed) for you and a bonus 5 minute AMRAP (as many reps as possible) for those with extra time - focussing a bit more on arms and core. I did this during the week and my hamstrings (back of the thighs) were reminding me the next day that I'd been doing this the day before!!

Ideally you need two dumbbells for this workout but you can do the deadlifts with a resistance band, and you can use filled bottles for the squat cleans and the two exercises in the AMRAP. You don't want really heavy loads for this anyway.

The 15 minute challenge involves three exercises, you do each exercise for a minute, then rest for a minute and repeat that circuit three more times for a total of four rounds. The exercises are:

  1. Deadlift (I use dumbbells but you can use a resistance band or a kettlebell too)

  2. Squat cleans (dumbbells or water bottles)

  3. Squat with knee lift (bodyweight)

Here is a follow along video:

The AMRAP involves two exercises:

  1. 8 squat presses

  2. 16 arc side hops

You've got 5 minutes to do as many reps as possible!

Here is a follow along video:

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2 Kommentare

Another Zoe sweat fest 🥵 😀

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What a burner!!! 😅

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