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DAY 4

20-Minute Full-Body Shoulders + Core AMRAP

20 min · AMRAP

Full-body strength endurance with emphasis on shoulders, unilateral lower-body strength and balance, and direct core stability.

How it runsCycle continuously through all five movements for 20 minutes. Perform 10 Arnold presses, 10 single-leg step-ups with a knee raise on the right, 10 single-leg step-ups with a knee raise on the left, 20 single-arm overhead marches, then 10 bear-stance pull-throughs. On the overhead march, use the right arm for one round, then the left arm the next round, and continue alternating sides each round.

The round

  1. 10
    Arnold presses
  2. 10
    Single-leg step-ups

    Knee raise — right leg.

  3. 10
    Single-leg step-ups

    Knee raise — left leg.

  4. 20
    Single-arm overhead marches

    Right arm one round, left arm the next; alternate sides each round.

  5. 10
    Bear-stance pull-throughs
What AMRAP means

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Scaling options

Use a lighter dumbbell or kettlebell as needed. Scale step-ups by lowering the step height, removing the knee raise, or using bodyweight. Overhead marches can be front-rack marches if overhead stability is limiting. Bear-stance pull-throughs can be done from a high plank or knees-down plank.

Back-friendly · McGill method

Keep ribs stacked during Arnold presses and overhead marches. On step-ups, drive through the full foot, control the knee raise at the top, and avoid pushing off excessively with the trailing leg. During bear-stance pull-throughs, brace before each drag and keep the hips as square as possible.

The idea

Overhead march alternates arms by round; both right and left step-up sides are completed every round.

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