The workout starts with a 4-minute warm-up to get your joints ready and muscles firing. Dynamic moves like Frankenstein kicks, runner’s lunges with rotation, and bodyweight squats ensure your legs, hips, and core are prepped for action.
Then, you’ll move through four 3-minute AMRAP rounds. Each round focuses on different patterns: jumps and squats to elevate your heart rate, lunges and kicks to challenge stability, and lateral hops for agility. The 1-minute rests between rounds give you a quick reset while keeping your cardiovascular system engaged.
Finish with a 4-minute cooldown to stretch out the quads, glutes, calves, and hamstrings, leaving your body feeling longer, looser, and ready for recovery.
This workout is perfect as a standalone cardio session or paired with strength training. Whether you’re aiming for endurance, calorie burn, or improved coordination, this routine delivers results in just 16 minutes plus warm-up and cooldown.
Try it out and share your favorite round. We’ll see you inside!
New FB Plus Cardio Workout with Kayla
Hey FB Family!
Looking for a cardio workout that’s fast, fun, and keeps you moving the whole time? This steady-state AMRAP session is just that:
Endurance Builder: 3-Circuit AMRAP
The workout starts with a 4-minute warm-up to get your joints ready and muscles firing. Dynamic moves like Frankenstein kicks, runner’s lunges with rotation, and bodyweight squats ensure your legs, hips, and core are prepped for action.
Then, you’ll move through four 3-minute AMRAP rounds. Each round focuses on different patterns: jumps and squats to elevate your heart rate, lunges and kicks to challenge stability, and lateral hops for agility. The 1-minute rests between rounds give you a quick reset while keeping your cardiovascular system engaged.
Finish with a 4-minute cooldown to stretch out the quads, glutes, calves, and hamstrings, leaving your body feeling longer, looser, and ready for recovery.
This workout is perfect as a standalone cardio session or paired with strength training. Whether you’re aiming for endurance, calorie burn, or improved coordination, this routine delivers results in just 16 minutes plus warm-up and cooldown.
Try it out and share your favorite round. We’ll see you inside!
-Kayla