Ready for a quick and sweaty workout that will get your heart rate up and your muscles burning? This (Wo)Man Maker Workout is only 10 minutes long, but packs a punch. Grab a mat and a set of weights, and let’s get going!
(WO)MAN MAKERS AMRAP WORKOUT
Note: this post was originally published on April 11, 2014. It was recently updated on Nov. 20, 2015 to fit new blog theme!
Let’s get down to business, to defeat (dun, dun), The Huns…Mister, I’ll, make a man, out of yoooouu!
Anyone else dig that song? For an internship in college, we always used to sing that beginning part to each other. It was such a great time!
Making a man.
Man makers…yes. Man Makers.
What is a Man Maker, you ask?! Only the coolest exercise move ever!!
It’s a combination of a squat, a burpee, a plank with row, and a clean & press.
I first heard this exercise through a tweet from Lindsay Cotter. I looked it up and knew I had to try it. Immediately, I wanted to add it to my workout. Then my body works instructor added them to our workout last week!
Then the next day, I passed my nasm cpt exam and wanted to celebrate with a fun workout. What is more fun than a man maker?!? A workout with man makers and burpees. #saidnooneever
- Timer (I don’t go anywhere without my MiniMax) or Phone/Watch
- Set of weights (1 used 10#)
Set timer for 10 minutes. Complete as many rounds of the AMRAP as possible, within 10 minutes. At the end of 10 minutes, complete the finisher – 10 man makers.
This is a pretty high intensity workout, so be sure to pace yourself and rest when needed. Choose a weight that will challenge you, but not make you want to quit after the first round.
- BURPEES: Standing upright, with shoulders back and down, come into a squat, bringing hands in front of you on the ground. Either step or jump both legs back into a plank position, immediately lowering down, touching chest to ground. Push back up, keeping core contracted, snap hips and jump or step feet back up towards hands, coming back into squat position. Drive through heels and jump up.
- PUSH-UPS: See my tips for push-up mastery.
- THRUSTERS: Stand upright, with pelvis slightly tucked, shoulders back and down, holding the dumbbells at your shoulders. Lower down into a squat, weight in your heels. Contract your glutes and keep your core engaged as you power up to stand, and push the weights over head in a press. Lower arms back to shoulders and back down into your squat. Repeat. *Keep core engaged to avoid lower back arch on the press up.
- BENT ROW: With dumbbells at side, shoulders back and down, core engaged, feet hip width apart with knees slightly bent, hinge at the hip, keeping back flat. Row arms back, leading with the elbow, keeping arms as close to body as possible. Continue to row. * Stagger stance, if necessary, to relieve lower back pressure.
- MAN MAKER: Stand upright, with pelvis slightly tucked, shoulders back and down, holding the dumbbells at side. Bring the dumbbells in front of you on the ground. Either step or jump both legs back into a plank position (top of a push-up). Perform a push-up. Immediately spread feet out about the width of the mat, perform a single arm dumbbell on each side. Hop or step feet back to the top of the mat. Power through heels to jump and stand, bringing weights with you, landing in a thruster, then performing a thruster to finish. Repeat. Here is a fantastic tutorial.
The Workout Bud got 3 rounds and I got through 3 full rounds, stopping just before the squats. Let me know how many rounds you get!
Check out my HIIT or AMRAP workouts on the blog.
You can also sign up for one of my upcoming Online Bootcamps!
Is that song stuck in your head? Do you like man makers?