Fitness All Together (FAT) is an outdoor training service based in Silo Park, Auckland. Lead by personal trainers Elliot de Lautour and Nikki Crerar. Together they run multiple functional group training sessions, corporate sessions as well as offering free yoga and a Run Club to everyone and anyone. With a heavy focus on functional training in an intimate environment, FAT bridges the gap between outdoor bootcamp and boutique fitness.
We’ve been lucky enough to have Elliot and Nikki to take us through a workout, only using body weight, so everyone at home can add this workout into their exercise mix.
Below is a full body conditioning workout known as an AMRAP which stands for “As Many Rounds/ Reps As Possible.” The main goal of an AMRAP workout is to get through the chosen exercises for as many rounds as you can in a set amount of time. It is a great format for you to track your fitness as you can see the progressive achievements in your workouts as you get stronger and fitter. For example, week one you may have managed to get through 3 rounds of the set of exercises, and by week 5 you may have improved and can get through 4 rounds.
15 MINUTE CONDITIONING WORKOUT
Here is a 15 minute AMRAP using just your body weight with some stairs thrown in the mix. Complete the following exercises for the set amount of reps with a stair run (if possible) or high knees for 20 seconds in between for a total of 15 minutes.
1. SKATERS — x 10 reps
1. Stand with your feet together, arms by sides. Leading with right leg, leap laterally over to right, landing on your right foot hovering the left leg.
2. Then leap leading with the left leg, that’s one rep!
2. BEAR CRAWL — forwards 10 steps then back 10 steps, do x 2 reps
1. Start on all fours with your arms straight, hands below your shoulders, and your knees bent 90 degrees below your hips, spine in neutral position — this is known as the table top position.
2. From here tuck your toes and hover your knees so they are just off the ground.
3. Keeping your back flat, crawl forward and backward moving opposite hands and feet in unison (right hand and left foot, left hand and right foot). Depending on the space you have aim to take 10 steps each direction, that’s one rep!
3. BURPEE BROAD JUMP — x 10 reps
1. Stand with your feet just wider than hip width, squat down and put your hands down between your feet.
2. Jump or step your legs behind you, forming a plank position.
3. From plank jump your feet back to the outside of your hands at the same time lifting hands off ground
4. From the squat position propel yourself as far forward as possible — a forward moving squat jump.
5. Land on both feet in a squat position. (Skip this jump if you have any injuries around the knee joints).
6. Stand up shuffle back to where you started, that’s one rep!
4. SPIDER — x 10 reps
1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and with your feet hip-width apart.
2. Bring your right knee as close as you can to right elbow (keeping off the ground), whilst twisting through the hips, dropping the left hip towards the ground, use your obliques (slide abdomen muscles) to come back to center.
3. Repeat on the left side, that’s one rep!
AMRAP is also a great structure for creating workouts, and can be done with just your body weight.
Below is How to build your own workout.
1. Pick 3–6 exercises.
2. Decide on the number of reps for each exercise.
3. Decide on the time frame. Depending on the exercises the time frame can change. If you pick all high intensity exercises (burpees, mountain climbers, high knees, jumping lunges) you can go for a shorter time period. However if you pick more strength focused exercises you can set your time frame for as long as 30 minutes.
Don’t forget to stretch afterwards!
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