Simple workout for big weight loss and lean muscle gain results!

This workout is made to be incredible is easy to do, as in the exercises are simple. But, just because the exercises are simple does not mean that you won’t be working hard! This is a body weight workout that will challenge you and push you, stay hydrated and make sure you take breaks when needed. The workout today is an AMRAP meaning As Many Rounds As Possible, you will be pushing yourself for the whole 25 minutes not stop (Unless to take breaks). You got this! Push yourselves!

Warm up – 3 sets of 30 seconds.

  1. Jog/Walk in place

Workout – AMRAP 25, 20 reps.

  1. Squats – Feet shoulder width apart, while squatting butt is back, chest is up and knees stay behind your toes.
  2. Push ups – Lay prone or face down on the floor, place hands at your side next your arm pits, this will put you in a optimum position to do your push ups, push up you body while keeping your body flat and stiff as a board.
  3. Lunges – Stand up straight, take a big controlled step forward with one foot, keep upper body tall and upright, lower your body until your front and back leg are 90 degrees, keep the knee of your front leg above your ankle. Change legs, keep controlled and stable the whole movement.
  4. Sit-ups – Lie supine (on your back) knees bent and feet firmly planted on the floor, Place hands on the back of your head behind your ears for support in keeping your spine neutral, flex your abs bringing your shoulder blades off of the floor.


Finisher – This finisher is done 1 time after the 25 minute AMRAP is completed.

30 burpees – Stand up straight, squat down and place hands on the floor, jump your feet back so that you are now in a push up position, perform a push up, jump your feet back in, raise your hands above your dead and perform a small jump. Repeat.


Don’t forget to hydrate and rest more if needed! Take care of yourself.

For tips on workouts to do that is updated frequently please click this link.

or a customized workout plan that include me as a health coach please click this link.

Feel free to look into my site further for tips on weight loss and other information at


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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