Update Consent

CrossFit AQAP Workout With Jumping Rope and Push-Ups

This 20-Minute CrossFit Workout Will Make Your Butt and Arms Sore For Days

Nov 11 2019

If you only have about 20 minutes to work out, make it count with this three-move AQAP workout. AQAP stands for "as quick as possible," which means you're moving fast and you don't stop until you're done.

Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said you want to push your pace, but more importantly, be mindful of correct form. One of the exercises in this workout is dumbbell box step-ups, so don't be afraid to use a heavier set — you don't want this to be easy! I went with 20-pound dumbbells and days later, my butt is still sore.

The last exercise in this workout is push-ups, but I'm nursing a rotator cuff injury, so I did dumbbell chest presses on the floor instead, using the same size dumbbells I used for the step-ups. Jade said it's a great alternative to strengthen the upper body without putting pressure on the shoulders.

20-Minute CrossFit AQAP Workout

Equipment needed: Jump rope, box, and pair of medium-weight dumbbells (six to 25 pounds).

Directions: After a five-minute dynamic warmup, complete five rounds of this three-move workout. If you need more details on each exercise, see the instructions ahead.

After the workout, be sure to do a cooldown such as these leg stretches, or grab a foam roller for your legs and butt. Also stretch your calves to prevent soreness form jumping rope.

Image Source: Getty /skynesher

Jump Rope

  • Grab a regular or heavyweight jump rope and do 100 jumps (called single-unders). If you're able to do double-unders, complete 75.
Image Source: Getty / alvarez

Dumbbell Box Step-Ups

  • Stand in front of a box that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
  • Hold a dumbbell in each hand by your sides.
  • Step your right foot onto the box, then your left, so both feet are on top of the box.
  • Softly step the right foot back to the ground, then the left.
  • This counts as one rep.
  • Complete 25 box step-ups.
Image Source: Getty / franckreporter

Push-Ups

  • Begin in plank position with the arms and body straight and shoulders over the wrists. Keep the core engaged.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position.
  • This counts as one rep. If this is too hard, rest one or both knees on the floor.
  • Complete 15 push-ups.
Image Source: POPSUGAR Photography / Benjamin Stone

Dumbbell Bench Press

  • Grab a set of dumbbells and sit on a flat workout bench or the floor.
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete 15.
Image Source: POPSUGAR Photography / Tamara Pridgett

Want More?

POPSUGAR Would Like To Send You Push Notifications.