By Starring in a movie like Baywatch means getting in superb shape — just ask star Alexandra Daddario, who worked out with trainer Patrick Murphy to sculpt a lifeguard-like physique before the movie’s 2017 release. Alexandra recently joined forces with Patrick again for a 20-minute AMRAP workout that’s full-body, lightning-fast, and crazy-challenging.
AMRAP stands for “as many rounds as possible,” so go ahead and start getting nervous now. For this workout, Alexandra ran through moves for upper body, legs, glutes, and abs to create a true, full-body burn. When done as quickly as possible, a workout like this will also pump up your heart rate, so you can sneak in some cardio as you tone. Keep reading to watch Alexandra crush the full workout and get simple how-tos for each and every move.
Equipment needed: You’ll need one pair of light dumbbells and one pair of medium to heavy dumbbells. (Here’s a guide to choosing the right weight.) You’ll also need a TRX machine and a stability ball.
Directions: Complete 10 reps of each of the following exercises. Once you finish the last exercise, return to the first one and repeat the round, completing as many full circuits as possible in 20 minutes.
- Lateral raise
- TRX mid-row
- Reverse lunge
- Jump squat
- Push-up
- Hip thrust
- Stability ball crunch
Watch Alexandra Crush the Full-Body AMRAP Workout
View this post on Instagram
1 / 8
Lateral Arm Raise
Image Source: POPSUGAR Photography
- Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- With control, keep your arms straight (but don’t lock your elbows), and as you inhale, simultaneously raise both hands toward the ceiling. You want your palms to be facing down and your arms to be parallel to the floor. Then, as you exhale, slowly lower your hands back to your body. You should be able to see your hand in your peripheral vision, so your arm won’t be directly out to the side, but slightly forward.
- This counts as one rep. Complete 10 reps.
2 / 8
TRX Mid-Row
Image Source: POPSUGAR Photography / Tamara Pridgett
- Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won’t move and can support your weight). The straps should be at mid-length.
- Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
- Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
- With your palms facing in and your ribs by your side, pull your elbows back. Keep your core engaged and tension on the straps as you return to the starting position with control.
- This counts as one rep. Complete 10 reps.
3 / 8
Reverse Lunge
Image Source: POPSUGAR Studios
- Stand with your feet together. For an extra challenge, hold a medium to heavy dumbbell in each hand.
- Step one foot behind you into a reverse lunge. Your front knee should be at a 90-degree angle with your left knee just barely hovering above the ground.
- Push into your front heel and return to standing. Repeat on the other foot.
- This counts as one rep. Complete 10 reps.
4 / 8
Jump Squats
Image Source: POPSUGAR Photography
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
- This counts as one rep. Complete 10 reps.
5 / 8
Basic Push-Up
Image Source: POPSUGAR Studios
- Start in a plank position with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms.
- This counts as one rep. Complete 10 reps.
- If this is too difficult, do this exercise with your knees on the floor.
6 / 8
Barbell Hip Thrusts
Image Source: POPSUGAR Photography / Tamara Pridgett
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This counts as one rep. Complete 10 reps.
Related:
Join Celeb Trainer Jenna Willis For a 30-Minute, No-Equipment Cardio Routine
7 / 8
Stability Ball Crunch
Image Source: Megan Wolfe Photography
- Sit on the ball. Place your hands behind your head and walk your feet away, resting your middle back (not your upper back) on the ball. Keep your knees bent at right angles.
- Exhale and lift your upper body by about 45 degrees, pulling your deep abs in toward your spine, and inhale to return to lower to the starting position.
- This counts as one rep. Complete 10 reps.
8 / 8
