The Plus Size Workout of the Month for January 2017 is an As Many Rounds as Possible (AMRAP) workout that you can fairly easily modify based on the time you have available for your workout. The only piece of equipment required for this one is a medicine ball which you should be able to pick up easily from somewhere like Kmart. If you don’t have one though, and don’t want to spend the money, sing out and we’ll help with some alternative exercises to pop in.
As with all exercise, if it’s been a while since you were physically active or you have any health concerns, please check with your doctor to make sure they are happy for you to increase your activity. In most cases, they will encourage you to start moving more but it’s always been to get the okay for your unique set of circumstances.
Plus Size Workout of the Month: The Instructions
As the name ‘As Many Rounds As Possible’ suggests, this workout is all about getting is an many rounds of a set of exercises as you can within a given time frame.
I often make the circuits for 10-15 minutes but if you’re just starting out or you’re limited for time, start with a shorter time period. Alternatively you could just do 1 or 2 of the circuits below if you find it’s a bit much initially.
Set your timer for the desired duration and tick off as you complete each exercise in the circuit. Keep cycling through, taking breaks if required until your buzzer goes off. Then move onto the next circuit. Keep your results somewhere safe and repeat after a month or so to see how much more you can get done in the same timeframe.
Plus Size Workout of the Month: The AMRAP Circuits
Circuit One – 15 minutes (or time you’re comfortable with)
- Run x 2 (between 2 points)
- Total Body Extensions x 12
- Front Kicks x 24
- Walk Out Burpees x 6
Circuit Two – 15 minutes (or time you’re comfortable with)
- Push Ups x 12
- Sit to Stand x 12
- Stick Ups x 30
- Basic Crunch x 12
Circuit Three – 15 minutes (or time you’re comfortable with)
- Medicine Ball Overhead Press x 12
- Drops x 6
- Medicine Ball Slams x 12
- Glute Bridge x 12
Pop some of your favourite songs on and give it a go. Don’t forget, you can always modify some of the exercises or swap them if there is something you can’t do on it. Make sure you stop by the Facebook page to let us know how you go! We’d love to hear from you!