Ready to join our weekly workout challenge? Snap a photo of your session and tag us on Instagram @StayFitMom_com and @StayFitMomBlog using the hashtag #SFMWeeklyWorkout — we’d love to see you in action!
Weekly Workout:
15-minute AMRAP (as many rounds as possible)
- 400-meter run
Then 2 rounds of:
- 5 pull-ups or bent-over rows
- 10 push-ups
- 15 air squats
After completing the two rounds of pull-ups, push-ups, and air squats, return to the 400-meter run and repeat this sequence as many times as you can within 15 minutes.
Watch the video below for demonstrations and movement instructions.
Equipment needed:
- Timer (we often use and recommend the MYWOD app for tracking workouts, watching how-to videos, and using interval timers)
- Pull-up bar or dumbbells (for bent-over rows if you substitute pull-ups)
Modifications and tips:
- Adjust the workout to match your fitness level. Substitute movements or change repetitions as needed.
- Replace the run with a brisk walk if required, swap pull-ups for bent-over rows, or do modified push-ups to reduce intensity.
- This is a short, intense 15-minute session — aim to keep moving throughout at a pace that challenges you safely.
Good luck — and don’t forget to tag @StayFitMom_com and @StayFitMomBlog on Instagram using #SFMWeeklyWorkout when you post your photo!
Use code: weeklyworkout to save $5 on our 6 Week At Home Workout Program
Did you catch last week’s SFM weekly workout?