Mobility Flow AMRAP
A 7-minute AMRAP workout. No equipment - cat-cow, lunge stretch, hamstring, child pose.
AMRAP stands for “As Many Rounds As Possible”: work through the exercise list continuously until the time runs out, counting the rounds you complete.
The intervals
| Work | Rest | Sets | Rounds |
|---|---|---|---|
| 50s | 10s | 6 | 1 |
Exercises
- Cat-cow
- World greatest stretch left
- World greatest stretch right
- Hamstring sweep
- Deep squat hold
- Child pose reach
How to run it
- Warm up during the 10-second prepare countdown.
- Give maximum effort in every work interval — the timer cues each transition with sound and voice.
- Finish with the 1-minute cooldown.
Run this workout with Timme
This WOD is one of 126 guided workouts built into Timme — a free interval timer for iPhone and Apple Watch with voice cues, Lock Screen Live Activity, and no account or ads, and optional anonymous usage counters.