ABS & Thighs; 4 minute AMRAP Workout

squat-thrust-knee-tuck-4-minute-amrap-workout-kama-fitness

The last workout I posted was a quickie, 5 Minute AMRAP Cardio and it really took a toll on my thighs. So much that I thought I would do it again!

Today’s workout, is totally focusing on your thighs and abs! Two parts that I wish I could snap my fingers and change 😉

Grab your timer, or smart phones and set your 4 minute countdown.

Get a water bottle beside you for when you’re finished this workout and just flop over like a dead. That’s when you’re going to want that water.

What You’ll Need

+ Gymboss Interval Timer
+ Exercise Mat

The Workout

Set your timer for a 4 minute countdown.

Complete one squat thrust, then one knee tuck with your right knee, one knee tuck with your left knee…..

then repeat back at squat thrust…

and keep going…..

and going….

and going….

until that timer goes off!

GO!

squat-thrust-knee-tuck-4-minute-amrap-workout-kama-fitness

The Exercises Explained

SQUAT THRUST: Begin standing, drop into a squatting position, bending your knees and bring your palms on the ground in front of you. Jump your feet back so you are in the push up position; this is your starting position. Keep your abs tight and immediately bend both knees in towards your chest and immediately fully extend your legs, keeping your weight on your toes. 

PLANK KNEE TUCK: Immediately after performing one squat thrust, bend one knee into your chest and releasing back into starting position. Switch legs and complete one more rep.

 
  This is one of those workouts where you think it’s a no-brainer, easy peasy workout. I was thinking of doing this as a 10 minute AMRAP as my finisher in yesterday’s gym workout. In the end I only had about 5 minutes before I had to start stretching, so since I was short for time, I went for a 4 minute AMRAP.

Pretty glad I did, keeping your abs engaged throughout this workout is a workout in itself! 😉

Good Luck!

xxKaren

how-to-do-a-resisted-push-up-kama-fitness

Muscle Move: the Resisted Push Up

Oh hey, remember me 😉 I’m home from my vacation and I have to be honest, yesterday I was back at it at 6am in the gym and I felt so weak. Taking time off from exercise is always a good thing to do from time to time, but when you add in drinks, Cuban food… 

Read More »

5-minute-amrap-speed-skaters-cardio-blast-workout-kama-fitness

5 Minute AMRAP Speed Skaters Cardio Blast

Since I’m leaving for a vacation very soon, quick, intense, bodyweight workouts are all in mind right about now. I’ve been planning my “workout routine” while I’m away, which I will be sharing with you once I return. I’m sure you will love this routine I’ve created. It’s full of quick, intense, fat blasting workouts… 

Read More »

my-upper-body-stretching-routine-kama-fitness-3

Post Workout Upper Body Stretching Routine

  A few months ago, I shared my Lower Body Stretching Routine, which btw, I’ve really improved since then, but I’ve been asked by many of your to share my upper body stretching routine. Well, today, I’m sharing my Upper Body Stretching Routine that I do when I’m all done my killer upper body workouts. Unlike my… 

Read More »

two-yoga-poses-for-lean-thighs-kama-fitness

Two Yoga Poses for Lean Thighs

As you know, I’ve been practicing more yoga poses than ever.  I don’t attend a yoga class, or follow along with videos. Instead, I find poses that will challenge my body in the areas I need improvement on and I practice them a few times a week. One area I really need to improve, and been… 

Read More »

fat-blast-off-workout-kama-fitness

6 Minute Fat Blast Off Workout

What better way to end a hard ass work week than to celebrate with a 6 minute Fat Blast Off Workout. Lately, I’ve switched my workouts up and now I’m focusing on fat burning. It’s been quite the change and honestly, my workouts are getting hard as hell lately so it was nice to enjoy this quickie 6… 

Read More »

how-to-do-a-handstand-tips-kama-fitness

Challenge Your ABS with the Handstand

Lately I’ve been challenging myself with learning how to handstand…..for more than .5 of a second. 😉 I don’t have the greatest ab strength, so I created a new goal for myself to work on over the cooler months this fall/winter.  The first part of this goal, which I set for 30 days, is learning how… 

Read More »

chest-abs-shoulders-cardio-workout-kama-fitness

Chest, Abs & Shoulders + 20 Minute Cardio HIIT Workout

This workout is a 20 minute chest, abs and shoulders workout. It is a shorter workout, focused on fat burning as well as building lean muscle tissue. In this workout you will receive all exercises, reps and sets along with an explanation of each exercise. I have also included a few exercise tips to help… 

Read More »

15-minute-upper-body-amrap-workout-kama-fitness (2)

15 Minute Upper Body AMRAP

This workout is focused on building lean muscle in the upper body, particularly the front delts, rear delts and traps, but it doesn’t stop there. Along with targeting the shoulders, I’ve also included two exercises which will target the erector spinae and obliques. This workout is meant to be completed without any rest. Keep pushing through each exercise and… 

Read More »

muscle-move-of-the-month-sumo-deadlift-kama-fitness

Muscle Move: Kettlebell Sumo Deadlift {OMG!!!} The best butt exercise EVER!

I know I’ve been LOVING the One Leg Hip Bridge & Left Lift and have always, and I mean always been calling it my favourite butt exercise ever….but now…I have a new one! The Sumo Deadlift. This move that I’ve always known but never truly loved is totally targeting my glutes like no other. Lately… 

Read More »

before-work-butt-workout-kama-fitness

10 minute Before Work Butt Workout

Last week I had an early morning “lazy day”. I really didn’t want to get up and go to the gym, so instead, I chose to do a quickie 10 minute butt workout at home, and left the weights for another day. Starting off your day with a quick workout can create a pretty happy… 

Read More »