In just 4 minutes, this endurance-based workout will have your lower body shaking.
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You’re about to become well-versed in the term AMRAP if you haven’t heard it before. The major aim of today’s lower-body endurance workout, delivered to you by Nike trainer Tara Nicolas as part of our 2022 ReNew Year Movement Program, is to execute “as many reps as possible” (thus, AMRAP).
The film lasts roughly 11 minutes, so don’t be fooled by the time stamp. It has a warm-up, a finisher, and a cool-down, so the AMRAP portion—the time when you’ll really want to push yourself—is only four minutes. But don’t worry, your lower body will still tremble.
AMRAPs are ideal for improving endurance because you’re supposed to go all-out for the entire time, according to Nicolas. This means you’ll be moving for four minutes straight today, with no breaks—which sounds simple enough. “The most important thing is to keep moving that body and appreciate the challenge,” Nicolas says. “I’m challenging you to work your mind and body at the same time.”
Even though you’ll be moving quickly, you shouldn’t neglect your form—doing the exercises correctly should be your main focus, even if you’re out of breath. And it’s perfectly acceptable if that means slowing down in order to get it correctly.
In 4 minutes, complete as many rounds of the motions below as feasible.
1. Squats to your toes (six reps)
Stand with your feet approximately hip-width apart. Lower into a squat by engaging your core and glutes and focusing on keeping your chest proud and knees precisely over your toes. At the apex of your squat, rise onto your toes, then lower your heels as you return to a squat.
2. Right lateral lunges (do three repetitions)
Step your right leg out to the side and move your weight onto it as you lower your hips from a standing position. Make sure your chest isn’t drooping. As you reset, push off of your right foot.
3. Right lunges in reverse (do three repetitions)
Step your right foot back from a standing position. Come down into a lunge by bending your knees. As you get up and reset, push through your left heel. Maintain a high chest position.
4. Left lateral lunges (three reps)
Step your left leg out to the side and move your weight onto it as you lower your hips from a standing position. Make sure your chest isn’t drooping. To reset, push off with your left foot.
5. Left lunges in reverse (three reps)
Step your left foot back from a standing position. Come down into a lunge by bending your knees. As you get up and reset, push through your right heel. Maintain a high chest position.
6. Knees that are too high (six reps)
Begin by putting your feet about hip-width apart. As soon as possible, bring your right knee up to your chest, then switch to your left. Alternate for a while (right and left knee counts as one rep).