January Workouts

January Workouts

Jan 02, 2019 / By : / Category : Workouts


 

NEW YEAR, SAME AMPLETIC YOU

The Holidays are over, but we know you’re back on track already. While we know you have your January plan of attack, we’re still pushing out new workouts for you to crush! Mix them into your January Jumpstart plan or bookmark them for later- whatever you do, don’t forget to try them out!

COACHING: STRENGTH

UPPER BODY

1/30/2019: Upper Deck: 15-Minute Beginner Complexity Workout with Coach Lee
Let's get pumped with Strict Presses, Lateral Delt Raises, Alternating Bicep Curls and Dual Tricep Kickbacks. You'll have 30 seconds to complete each movement with a total of 4 rounds. Expect 1-minute of rest between rounds.

LOWER BODY

1/30/2019: Complete Lower Body: 22-Minute Intermediate Complexity Workout with Coach Lee
Work every aspect of your lower body with 5 rounds of Dumbbell Calf Raises, Deadlifts, Front Squats, Alternating Reverse Lunges, and Glute Bridges. This complete set of movements will help you turn heads and hit those #goals!

1/15/2019: The Bridge: 22-Minute Moderate Complexity Workout with Coach Lee
AMP Nation, it's time to take on The Bridge- a workout full of glute bridges, alternating reverse lunges, deadlifts, and front squats. Remember, it’s never too late to cross that bridge into a world of fitness and health!

1/9/2019: Buns of Steel: 14-Minute Moderate Complexity Workout with Coach Chance
Kettlebell Swings and Kettlebell Goblet Squat intervals are paired together for 30 second intervals each in this booty burner! 7 Rounds with 30 seconds of rest between rounds will give you those buns of steel!

TOTAL BODY

1/22/2019: Kettlebell Heaven: 22-Minute Advanced Complexity Workout with Coach Chance
Welcome to Kettlebell Heaven! Non-stop 30-second intervals of Kettlebell Hand to Hand Swings, Kettlebell Goblet Squats, and Kettlebell Strict Shoulder Presses are waiting for you.

1/22/2019: Triple Threat: 20-Minute Advanced Complexity Workout with Coach Aaron
One dumbbell. 3 movements. No problem! This workout will have you performing multiple sets of Snatches, Single Leg Deadlifts, and Goblet Squats. Get ready for Triple Threat!

1/15/2019: Waist Trimmer: 13-Minute Lower Complexity Workout with Coach Jackie
Generate power with your entire body and transfer that force through your core as you work on your slam ball technique. You’ll be flying through Russian Twists and Sit-Ups to target your abs and obliques.

1/9/2019: Chops: 15-Minute Lower Complexity Workout with Coach Lee
Grab a slam ball (preferably lighter) and get ready to chop it up! You'll be doing 30 second intervals of Slam Ball Rotational Chops, Slam Ball Front Squats, and Slam Ball Shoulder Presses.

COACHING: CARDIO

BODYWEIGHT

1/30/2019: Love Your Lower Body: 21-Minute High Intensity Workout with Coach Sandi
Hit your legs from all angles with Glute Bridges, High Knees, Air Squats, Alternating Reverse Lunges, and Calf Raises. You'll love leg day!

TREADMILL RUN

1/30/2019: The Chance of a Lifetime: 25-Minute Medium Intensity Workout with Coach Chance
Welcome to Part 1 of a 3-part running series designed to help you acclimate to Burn Pace speeds. These 2-minute running blocks top out at 7.5MPH and are followed by active recovery intervals at 3.8 MPH to build your capacity and confidence.

1/30/2019: The Chance of a Lifetime 2.0: 25-Minute Medium Intensity Workout with Coach Chance
Take it up a notch in Part 2 of this running series with your incline locked in at 5%. You'll take on 2-minute running blocks that will top out at 7.5 MPH. Come on with it!

1/30/2019: The Chance of a Lifetime 3.0: 25-Minute Medium Intensity Workout with Coach Chance
Finish out this series in style! Part 3 gets you moving with 2-minute running intervals topping out at 7.5 MPH and 6% incline. A big upgrade from Part 1!

1/15/2019: Don't Stop Believing: 21-Minute High Intensity Workout with Coach Chance
Believe that you can finish this fast-paced interval workout, and you will! You'll be running through 60-second intervals starting at 6.0 MPH and building up to 9.5 MPH.

STAIRCLIMBER

1/22/2019: Up, Up & Away: 20-Minute High Intensity Workout with Coach Michele
Take your fitness up a notch with 1-minute intervals starting at Level 10 and topping out at Level 16. Short active recovery intervals will help you get to the top. Now get your sweat on with Coach Michele!

1/15/2019: Time Crunch: 15-Minute Medium Intensity Workout with Coach Jackie
Short on time? All it takes is 15 minutes to hit your lower body and get your steps in! Coach Jackie will guide you through Levels 7-13 on this short but efficient cardio session.

ROWING

1/22/2019: The Viking: 12-Minute High Intensity Workout with Coach Lee
Be ready to row as hard as you can, 8 times for 20-second Max Effort intervals. You'll focus entirely on your form and effort in this non-stop workout!

CORE

1/22/2019: Hardcore: 12-Minute Medium Intensity Workout with Coach Chance
Go hardcore with some Leg Lifts, Russian Twists, V- Ups and Flutter Kicks. You'll get a full minute of rest between 4 rounds- no sweat!

1/15/2019: Kryptonite: 11-Minute Low Intensity Workout with Coach Chance
Don't let core strength be your kryptonite! Challenge yourself with low-plank holds and superman back extensions for 30-second intervals each. You'll be feeling super fit at the end of this session!

MEDITATION

1/22/2019: Sleep: 8-Minute Low Intensity Meditation Session with Coach Sandi
Use visualization and breathing to relax your entire body as you prepare for sleep. Let every thought drift away so you can get some rest!

1/9/2019: Change: 11-Minute Low Intensity Meditation Session with Coach Sandi
Build change from a concept to an action with Coach Sandi. Visualize your goal and the change required for you to reach it.

STRETCHING

1/15/2019: Upper Relaxer: 11-Minute Low Intensity Stretching Session with Coach Jackie
Release the tension in your arms, back, chest, and shoulders as Coach Lee guides you through 11 minutes of various stretches.

BIKE

1/9/2019: Recovery Ride: 14-Minute Low Intensity Workout with Coach Tracy
Refresh your legs and get your blood flowing with this steady state recovery ride. Coach Tracy will be guiding you and making sure you’re holding your posture and form steady. Recover now so you can take on new challenges later.

1/2/2019: You Spin Me: 13-Minute Medium Intensity Workout with Coach Jackie
Coach Jackie is here to spin you right round. This cycle-bike focused ride will have you going up hills with Resistances ranging from 8 to 17! Standing will play a big role in this workout. Get to it, AMP Champ!

TREADMILL WALK/JOG

1/9/2019: Take a Chance: 22-Minute Medium Intensity Workout with Coach Chance
Joggers, take a chance on this workout that guides you thorugh 2-minute jogging intervals. Your top speed will be 5.0 MPH at a 3% incline. You'll have 60 seconds to regroup at 3.8 MPH between jogging intervals.

1/9/2019: Take a Chance 2.0: 22-Minute Medium Intensity Workout with Coach Chance
In part 2 of this series, you'll be taking on 2-minute jogging intervals with a top speed of 5.0 MPH at an incline of 5%. The inclines are a little tougher, but so are you!

1/9/2019: Take a Chance 3.0: 22-Minute Medium Intensity Workout with Coach Chance
Part 3 of this mini-series has you jogging at a top speed of 5 MPH at an incline of 6.5%. Conquer this workout, and you might be ready to graduate to the Treadmill Run category!

1/2/2019: Every Stride Counts: 18-Minute Medium Intensity Workout with Coach Carli
Make every stride count as you Power Walk and Jog through Intervals ranging from 3.0 to 4.5 MPH. It’s time to take the day in stride!

1/2/2019: The Game of Chance: 16-Minute Medium Intensity Workout with Coach Chance
Coach Chance has your back, whether you’re finding your starting point or just looking for a relaxed walking session. He’ll guide you through speeds ranging from 3.0 – 3.7 MPH to get you cruising.

1/2/2019: The Game of Chance 2.0: 16-Minute Medium Intensity Workout with Coach Chance
In Part 2 of The Game of Chance miniseries, Coach Chance will walk you through speeds of 3.0 – 3.7 MPH with a slightly higher incline of 4%. Let’s get it!

1/2/2019: The Game of Chance 3.0: 16-Minute Medium Intensity Workout with Coach Chance
It’s time to take on Part 3 of The Game of Chance miniseries! You’ll be walking at an incline of 6% and speeds ranging from 3.0 -3.7 MPH. It’s time to bring it home.

 

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