CrossFit has a fitness language of its own that leaves many of saying, "um, what?" Case in point: an AMRAP.

Until recently, I thought this sounded more like a spa service than a workout. Turns out, “AMRAP” is an acronym for “as many reps as possible.” The intention of this type of workout is to continually push your limits to improve your fitness. The competition doesn’t involve taking down other people—you’re taking down the clock. Game on!

AMRAPs can work specific muscle groups, or tax you all over. This 10-minute workout will challenge every single muscle in your body, but it will especially work the shoulders. Even as a fitness professional, I was toast after 10 minutes of this with 8kg dumbbells!

Don't worry: You can select the weight of dumbbells that suits your needs while still challenging your muscles. I recommend using a set between 4-10kgs.

Get started:

Lay out a mat and set a clock for 10 minutes. Perform 10 repetitions of each of the following four exercises. Rest for 10 seconds. Repeat until time runs out! Expect to complete 4 to 4 ½ rounds in this amount of time.