Workout from home: This coach’s AMRAP routine is your best option away from the gym 2

Workout from home: This coach’s AMRAP routine is your best option away from the gym

Since we're back to good ol' 'anytime fitness.' By BAM ABELLON
| Mar 16 2020

The increasing number of COVID-19 cases has caused tremendous disruption in the world. With social distancing as one of the most common and proven preventive measures imposed, one aspect of our social lives that needs to change is our fitness routine. 

Amidst the pandemic, some gyms and yoga studios have announced they would be closing for the meantime to avoid crowds and further spread of the virus. While this is ongoing, we need to continue taking care of out health and boost our immune system by getting enough sleep, eating healthy, and exercising.

And though we will miss the grunts and high-fives from our gym peers—kidding—we don’t have to miss the rush of happy hormones we get from working out. And for now we must learn how to push ourselves to finish that last rep with just our sheer will power—without our coach.

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We asked the help of Ramil Javier, a coach at Lifthard Athletics gym, and a personal and online coach to recommend ideal exercises to do at home. Coach Ramil has competed in various sports such as karate, CrossFit, weightlifting, and powerlifting.

Workout from home: This coach’s AMRAP routine is your best option away from the gym 3
Coach Ramil Javier

He says one of the best ways to strengthen and condition your body—even with limited space—is to do a training technique called an AMRAP set. AMRAP stands for As Many Rounds/Repetitions (Reps) As Possible.

“The goal of an AMRAP set is to do as many reps and/or rounds within a given duration,” he tells ANCX. “An AMRAP set can be completed in as short as a minute, or as long as twenty to thirty minutes. Movements that don’t need equipment like push ups, sit ups, squats, burpees, and plank hold can be done in different sequences and variations to form an intense AMRAP set.” AMRAP sets can help strengthen and condition muscles and improve cardio vascular endurance. 

Coach Ramil obliged us by providing five sets of AMRAPs good for five days. Do it for as many weeks as possible, or for as many days as the government-imposed community quarantine may compel us to. If it works for you in the longer run, well then, that’s a few thousand pesos saved in gym membership. 

Break a sweat! 



AMRAP in 10 minutes

10 Burpees

15 Push Ups

20 Squats

25 Sit Ups (you may opt for butterfly sit ups)

30 second Plank Hold



AMRAP in 15 minutes


(Add five reps for each movement after every round.)




5 Push Ups

5 Burpees

5 Squats



10 Push Ups

10 Burpees

10 Squats



15 Push Ups

15 Burpees

15 Squats


And so on…



AMRAP in 2 Minutes 

Push Ups

Rest for 1 Minute 

AMRAP in 2 Minutes

Sit Ups

Rest for 1 Minute

AMRAP in 2 Minutes


Rest for 1 Minute

AMRAP in 2 Minutes







30 second Plank Hold

AMRAP in 10 Minutes

30 Push Ups

30 Sit Ups

30 Burpees

30 second Plank Hold




Stand with feet shoulder-width apart. Push hips back and sit down while keeping the chest up all throughout the movement. When the hips are on the same level or lower than the knee, stand up while pushing the hips forward at the same time.



Start in a squat position, with your knees bent and back straight. Lower your hands on the floor. Kick your feet back to a plank. From the plank, jump back up to your position. Stand up straight. 

You may opt to add a push up after the plank. You may also opt to add a jump after standing up. 


Plank Hold: 

Go down on your hands and knees. Step your feet back one at a time. Your wrists should be aligned with your shoulders. Hold the plank position with the shoulders, hips, and feet aligned. You may hold this position with your arms straight or with elbows down on the floor.


Push Ups

Start with the chest and thighs on the floor. Place your hands beside your chest, shoulder-width apart. Make sure that your wrists align with your shoulders. Straighten your legs. Engage your core. Press up—your chest and thighs go up at the same time, until you reach a plank position. Go all the way down. As you go down, make sure your elbows are pointing backward rather than flaring outward. This movement can be done with the knees on the floor.


Butterfly Sit Up: 

Lie down with your legs in butterfly position: bring the soles of your feet together and open your knees to the side. Bring your arms above your head. Lift up your upper body while bringing your hands toward the toes. Keep your neck neutral at all times to avoid neck strain. Lower down slowly. 

Be sure to stretch before and after the workout sessions. It is best to consult a fitness expert if you haven’t done these exercises before. If you have health conditions, please consult your doctor before doing the routines. 


For more workout tips and routines, contact Coach Ramil on Instagram @ramilvjavier.