Bodyweight Gauntlet
Your first fitness challenge! This beginner-friendly AMRAP (As Many Rounds As Possible) tests your endurance with simple bodyweight movements. Track your rounds and try to beat your score next time.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll full back (60 seconds)
Foam roll hip flexors (45 seconds per side)
Foam roll IT band (30 seconds per leg)
Foam roll adductors (45 seconds per leg)
Lacrosse ball foot and trap release (60 seconds total)
🔥 Activation 5'
ankle circles – 30 seconds each direction
bodyweight squatting row – 15 reps
push to run – 5 reps
💪 Main Workout 15'
10 reps {{exercise:1512:all fours squad stretch}}
10 reps {{exercise:0662:push-up}}
10 reps {{exercise:0054:barbell lunge}}
10 reps {{exercise:0735:sit-up v. 2}}v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2-up v. 2
⚡ Finisher (10 minutes)
Set a 10-minute clock. Complete as many clean rounds as possible without sacrificing technique.
30 seconds {{exercise:high-knees:High Knees}}
10 reps {{exercise:0514:jump squat}}
12 reps {{exercise:0662:push-up}}
30 seconds {{exercise:0001:3/4 sit-up}}
🧘 Cool Down 5'
monster walk – 2 minutes
Instructions
Set a 15-minute timer. Complete all 4 exercises in order = 1 round. Immediately start the next round. Rest only when needed – keep moving! Record your total rounds + extra reps. Example score: 6 rounds + 15 reps = "6+15".
Tips
Start at a sustainable pace – you have 15 minutes!
Break up sets if needed (e.g., 5+5 push-ups).
Quality still matters – do not sacrifice form for speed.
Write down your score and try to beat it next time.
This is you vs. you – compete with yourself.