Happy weekend!
I wanted to share a workout format that I’ve been doing with some of my clients this week. It consists of three seven-minute AMRAPs with two minutes of recovery between each. So you would do the first 7-minute AMRAP, take a 2 minute break and then move on to the second. The workout should take 25 minutes total with rest intervals.
This is a high intensity workout. AMRAP means as many rounds or reps as possible so the idea is to go full out for the seven minutes and cycle through the three exercises as many times as you can. You can score your workout by counting rounds and reps completed. Take the first AMRAP for example, if you complete three complete rounds of work, 10 push ups and 5 walking lunges, your score is 3 +15. I love triplet AMRAPs. Just when you reach burnout it’s time to move to the next exercise. It allows you to work at a consistent pace throughout.
I didn’t make a video with demonstrations of the exercises this time but here are pictures of most of them. It’s pretty straightforward for the most part with basic movements. The only really technical movement is the kettlebell swing and here is a great tutorial for that.
As always, I would love your feedback on the workout. Report back with how it goes and what you score!
{ }
July 22, 2026
I am such a creature of habit when it comes to breakfast. 95% of the time I’m craving a breakfast that is on the sweet side. That mostly alternates between smoothies or yogurt bowls with overnight oats, chia pudding or oatmeal occasionally thrown in there. On the rare occasion I go savory – it’s scrambled [...]
{ }
July 19, 2026
I want to bottle up this summer and make it last forever (well, maybe minus the wildly hot and humid weather that makes running a big thumbs down). I mentioned this in my last post…but I am really enjoying the slower pace and the days that feel like they have more space. While I’m trying [...]
{ }
July 10, 2026
Happy Friday! I hope this post finds you well and enjoying the summer. We are in the dog days of it over here in Charlotte – the heat and humidity is off the charts – but it’s something I’ll embrace because I deeply appreciate the massive slow down that summer has brought. A lot of [...]
{ }
June 21, 2026
I recently traveled to Big Bear Lake, California for the inaugural Big Bear Peaks + Pines three-day stage race hosted by TransRockies Running. This was my third TransRockies event in 12 months (see also Colorado + Moab) and I’m here to tell you that they can do no wrong when it comes to race organization [...]
{ }
May 30, 2026
Happy weekend! Another week in the books! I got three runs in (6.5 miles, 5.5 miles, 5.5 miles) and I have a trail run planned for tomorrow. Total weekly mileage will end up around 30-35 miles depending on if I go for 13 or 17 tomorrow! I’m 16 weeks out from the Golden Ultra so [...]
{ }
May 23, 2026
Happy Memorial Day Weekend. It’s a very rainy one here in Charlotte and while I am a little bummed not to be spending the weekend in Florida with the fam or by the pool at our swim club (just opened for the season!), I’m also welcoming a slower pace and time at home. It’s been [...]
{ }
May 3, 2026
Hi and happy May! As we roll into the first full week of a new month, I have almost a month’s worth of lunch ideas for you. It’s a great mix of sandwiches, bowls, salads and wraps. I hope you enjoy and find some inspiration for your midday meal! Open-faced chickpea salad sandwich on toasted [...]
{ }
