Ember Cascade

  • Category: CALORIE BURNING
  • Duration: 25 min
  • Format: AMRAP
  • Difficulty: Intermediate
  • Equipment: BODYWEIGHT
Ember Cascade

This intermediate, bodyweight-only AMRAP workout is designed to ignite your metabolism and blast calories. Featuring dynamic movements and sustained effort, Ember Cascade will challenge your cardiovascular system and strengthen your entire body.

By Haris Falas · Sports Scientist & Strength and Conditioning Coach

Main Workout

🧽 Soft Tissue Preparation 5'

  • Tennis ball / self-massage glutes & TFL — 45 sec each side

  • Tennis ball / self-massage quadriceps — 45 sec each leg

  • Tennis ball / self-massage lats — 30 sec each side

  • Thoracic spine extensions over foam roller — 8–10 reps

  • Tennis ball / self-massage calves — 30 sec each leg

🔥 Activation

  • {{exercise:bird-dog:Bird Dog}}

  • {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

  • {{exercise:glute-bridge:Glute Bridge}}

💪 Main Workout (AMRAP 25')

  • {{exercise:1160:burpee}}

  • {{exercise:0514:jump squat}}

  • {{exercise:0630:mountain climber}}

  • {{exercise:0279:decline push-up}}

⚡ Finisher (For Time)

  • {{exercise:v-up:V-Up}}

  • {{exercise:jumping-jacks:Jumping Jacks}}

🧘 Cool Down

  • {{exercise:1418:hug knees to chest}}

  • {{exercise:1511:hamstring stretch}}

  • {{exercise:1363:spine stretch}}

Instructions

Perform the warm-up and activation exercises as indicated. For the Main Workout, complete as many rounds as possible (AMRAP) of the listed exercises in 25 minutes. Rest as needed, but try to keep moving to maximize calorie burn. Finish with the For Time section, completing all reps as quickly as possible, followed by the cool down stretches.

Tips

Maintain proper form throughout all exercises, even as fatigue sets in. Quality over quantity!

Focus on your breathing. Inhale through your nose, exhale through your mouth to regulate your heart rate.

Stay hydrated! Drink water before, during, and after your workout.