If you only have about 20 minutes to work out, make it count with this three-move AQAP [1] workout. AQAP stands for "as quick as possible," which means you're moving fast and you don't stop until you're done.
Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit [2], said you want to push your pace, but more importantly, be mindful of correct form. One of the exercises in this workout is dumbbell box step-ups, so don't be afraid to use a heavier set — you don't want this to be easy! I went with 20-pound dumbbells and days later, my butt is still sore.
The last exercise in this workout is push-ups, but I'm nursing a rotator cuff injury, so I did dumbbell chest presses on the floor instead, using the same size dumbbells I used for the step-ups. Jade said it's a great alternative to strengthen the upper body without putting pressure on the shoulders.
20-Minute CrossFit AQAP Workout
Equipment needed: Jump rope, box, and pair of medium-weight dumbbells (six to 25 pounds).
Directions: After a five-minute dynamic warmup [4], complete five rounds of this three-move workout. If you need more details on each exercise, see the instructions ahead.
After the workout, be sure to do a cooldown [5] such as these leg stretches [6], or grab a foam roller for your legs and butt [7]. Also stretch your calves [8] to prevent soreness form jumping rope.
| Exercise |
|---|
| 100 single unders (or 75 double unders [9]) |
| 25 dumbbell box step-ups |
| 15 push-ups (or dumbbell chest press on the floor) |
Jump Rope
- Grab a regular or heavyweight jump rope and do 100 jumps (called single-unders). If you're able to do double-unders, complete 75.
Dumbbell Box Step-Ups
- Stand in front of a box that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
- Hold a dumbbell in each hand by your sides.
- Step your right foot onto the box, then your left, so both feet are on top of the box.
- Softly step the right foot back to the ground, then the left.
- This counts as one rep.
- Complete 25 box step-ups.
Push-Ups
- Begin in plank position with the arms and body straight and shoulders over the wrists. Keep the core engaged.
- Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
- Straighten the arms, coming back to plank position.
- This counts as one rep. If this is too hard, rest one or both knees on the floor [10].
- Complete 15 push-ups.
Dumbbell Bench Press
- Grab a set of dumbbells and sit on a flat workout bench or the floor.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
- Complete 15.