This AMRAP (as many rounds as possible) routine allows you to get an intense workout in a short period of time. It can be performed at your own pace and can accommodate all fitness levels. This routine is designed to help you build muscle, improve muscular endurance as well as cardiovascular health and conditioning. The best part is that the more you do this workout, the more rounds you’ll be able to accomplish, so it’s a great way to track your progress.
In this AMRAP-style routine you will perform a series of 4 exercises of 20 reps each. You’ll be working against the clock to complete as many rounds as possible in 15 minutes.
20 curtsy lunges to squats
20 decline pushups
20 forearm knee taps
20 triceps dips
The goal is to complete as many rounds of these four exercises as possible in a 15-minute period.
Movements included in this workout
Curtsy Lunges to Squats
Stand with your feet shoulder-width apart and your arms at your sides. Step back with your right foot and place it diagonally behind your left foot as though you are doing a curtsy (hence the name!). Keep your back straight and your chest out. When your left thigh is parallel to the ground and your right knee touches the floor, begin to straighten your left leg, pushing up through your heel, and returning your right foot to the starting position. Repeat with the other leg.
Start on your hands and knees in front of the seat. Place your hands on the ground, about shoulder-width apart and then carefully place your knees on the front of the seat, one leg at a time. Perform a pushup by lowering your upper body the floor and then return to the starting position. Remember to engage you core for added strength and support.
Forearm Knee Taps
Start in a plank position with your elbows on the ground directly underneath your shoulders and your feet hip-width apart. With your hips raised, your legs in a straight line and your weight on the balls of your feet, slowly touch your knees to the floor and then return to the plank position. Remember to keep your core engaged.
Place your hands on the front of the seat with your feet flat on the floor roughly shoulder-width apart and with your knees bent. Slowly bend your elbows and lower your body as far as you can without straining yourself and then press back up powerfully. Be sure to keep your elbows tucked directly behind your shoulder blades.
Download the Video
Train on your plane, at home or at the office. Just download the Bombardier Fit to Fly workout videos on your personal device and follow along.
15-Minute AMRAP Workout for Learjet Aircraft
Participating in any fitness activity is potentially hazardous and can result in physical injury. Bombardier recommends consulting a qualified healthcare provider before beginning any new fitness program. Do not attempt this fitness program if you have been advised to avoid strenuous activity. Immediately stop your activity if you feel faint, feel dizzy, have physical discomfort, or are short of breath.
Perform these exercises at your own risk. Do not attempt these exercises if unsafe to do so in the circumstances or during turbulence.
Bombardier is not responsible or liable for any injury or harm you may sustain as a result of this fitness program.