Be Well: Building Strength and Endurance With the AMRAP Routine

<div class="block">Tara A. Nicolas, global Nike trainer, joined Cheddar News to provide a quick training session with a routine that can be completed at home or in the gym.</div>

beWell

I'm here with Tara Nicholas Global Nike trainer Raki master and meditation instructor. She does it all. She's gonna teach us a full body workout. That is really gonna be a routine that we can all do at home without any weights needed. Right. Yep. All right. Let's get started. What should we do first? Ok, great. So, what we're gonna do is called an Amra. That means as many rounds as possible. So, I'm gonna give you four different exercises. You're gonna have four reps of everything. You're like, what are you? Right? Ok. Just follow along. You're gonna be building up strength and endurance. And the reason why I give this is that if you at home, you don't have any fancy timers, don't you worry? You just set the clock for four minutes and have it ball and, uh, we're obviously not gonna do the whole four minutes now, but I'm gonna show you how it's gonna work, but it's important for people to do as many as possible because someone be, may be better, stronger than others. Ok. So, get up, we want everybody at home to join us and do this with us. Ok. Exactly. So you maybe today, like we could only get through four rounds, but maybe you at home can get through like six rounds or, or maybe only got through two, but it really puts the ball in your court with where you're at physically, at least in this moment, right? So we're gonna start with squats. So four squats. So to set off, your feet are right outside your hips. If it feels good, you can have a slight external rotation. We'll have different hip bones right from here. You take a big inhale, you come down, drop, exhale, stand up, squeeze your butt just like that. Four of those. All right. Now, I know a lot of people always ask, where should the knees go? Should they go over the foot behind the knee? That's good. Great question. I'll even turn a little diagonal. So you wanna feel like your knees are tracking over your feet. Exactly. And you come right up and this is really happening because this is different, your squat position. It's, your hips are moving very differently than they would in what we're about to do with our lunch, right? So the hips are going back, they're going back, sitting in a chair. You sitting in that chair very well, very well. Said you're good at this right now. We're gonna do a lateral lunch starting to the right. So you're gonna take a big step, really press your hips back and reset. So now you can even put your hands on your pelvis for a second. So this is a hinge. So when you do this, you'll notice that you like, you can kind of squish your own hand when you do it. And then you stand up, one leg is straight, one leg is bent as you reach the bottom of that position. And the same thing with your knee tracking over your foot, not way out here above your, like way over here in front of your knee. And it feels like, um, like you're sticking your butt out, but you wanna make sure that the ribs are knit together. I'm to the side, right? My back is still straight. I don't kind of do anything of this or like anything like kind of in one leg straight this one bit. Yes. And then you drive from that foot to stand up. I feel it already in my leg. Yeah. And you feel a little stretch in the, in the hips and in the inner thigh and the inner thighs start to work back of the leg. Everything, right? That's why I love that. And we repeat that to the other side and then the third, the other a march. So just like this, you wanna drive the ball of the foot down. Yep. Nice strong arms. Opposite arm is legs. Don't give me none of this opposite arm and leg. Got you. They get your blood flowing to get you up. Get you moving and then you could always make them a little bit harder if you choose to at home. Thank you, Tara Nicholas. Appreciate your time here. Global Nike trainer, Raki master and meditation instructor. Do it all. Thank you.