Workout of the Week: The "Power & Pace" 20-Minute AMRAP

Sometimes the most effective workouts aren't the most complicated ones. When you’re balancing a busy schedule, you need a routine that hits every major muscle group, spikes your heart rate, and requires minimal equipment.

This week, we are tackling a classic AMRAP (As Many Rounds As Possible). You have 20 minutes on the clock to find your rhythm, embrace the burn, and see what your body is capable of when you stop overthinking and start moving.

Why the AMRAP Format?

The beauty of an AMRAP is that it is infinitely scalable. If you’re feeling high-energy, you can push the pace and rack up the rounds. If you’re recovering or focusing on technical precision, you can slow it down and focus on the mind-muscle connection. Either way, the clock doesn't lie—it’s 20 minutes of dedicated work for you.

The Workout

Equipment Needed: One Kettlebell or Dumbbell. Timer: 20 Minutes.

Perform the following exercises back-to-back. Once you finish the Mountain Climbers, start immediately back at the Kettlebell Swings. Count your total completed rounds!

1. 15 Kettlebell Swings

• The Focus: Hinge, don't squat. This is a posterior chain powerhouse. Drive through your heels and snap your hips forward to send the bell to chest height. Your arms are just along for the ride.

2. 12 Goblet Squats

• The Focus: Hold your weight tight to your chest (like a goblet). Keep your elbows inside your knees at the bottom of the squat to ensure your chest stays upright and your core stays engaged.

3. 10 Push-ups

• The Focus: Quality over quantity. Keep your neck neutral and your core zipped up. If your hips start to sag toward the floor, drop to your knees or find an elevated surface (like a bench or couch) to keep your form pristine.

4. 20 Mountain Climbers

• The Focus: High-intensity finish. Keep your shoulders stacked directly over your wrists and drive your knees toward your chest. Try to keep your hips level—don't let them bounce up into the air!

Elizabeth’s Pro-Tips for This Week:

• Find Your "Forever" Pace: Don't sprint the first two minutes only to redline for the next eighteen. Find a pace where you are breathing hard but can still maintain form.

• The "One More" Rule: When you see there are only 60 seconds left on the clock, don't coast. Challenge yourself to finish the current round you're in. That’s where the real progress happens.

• Record Your Score: Write down how many rounds (and extra reps) you completed in your fitness journal. Next time we run a 20-minute AMRAP, you’ll have a benchmark to beat.

Show me your sweat! Whether you're training in your garage, a big box gym, or your living room, I want to see you putting in the work. Tag @Elizabeth_DeHart_Fitness in your post-workout stories so I can celebrate your strength!