A 15-minute strength and conditioning workout with as many rounds as *prudent*

Happy first Sunday of the year! I made up a fun workout during the break — I was on the beach with some extended family and wanted to sweat but didn’t want to take too much time away from the crew — and thought you might like to try it. This WOW is a 15-minute AMRAP structure, which usually stands for As Many Rounds As Possible, but which I like to reframe as As Many Rounds As Prudent. You’ve got five moves, and 15 minutes in which to do them as many or as few times as feels right to you today. (Of course, if you have less than 15 minutes, you can also cut down the amount of time.) There’s also a warmup and cooldown, both reasonably short and highly recommended if you can make time for them.

I was in the mood to challenge myself and get my heart rate up, so I went a bit quickly for me, and my pace may feel a little too fast or a little too slow for what you’re in the mood for. My recommendation is to write down the five exercises on a handy piece of paper so you can easily do the workout alongside me even if we aren’t going at the exact same pace. (Or watch the video on one device and keep the list of exercises open on a different device?) Some of these exercises are a little technical, so check out the detailed instructions below to learn more about how to do them.

One other thing: Highly recommend listening to some music during this one if you can make it work with your own device setup. It’s always a good idea but especially during higher-intensity workouts! (Especially since I go a little quiet at times during this sequence because I’m in the zone.)

OK, here we go!