On the 5th Day of Fitness...

12 Days.  

12 Workouts.  

Commit to these short but effective workouts and begin to feel and see results by Christmas Day. 

The Workout

The 5th day of The Damien Roche Christmas Workouts introduces you to A.M.R.A.P.s. (As Many Rounds As Possible) 

A.M.R.A.P. 1 : All Core,

Time: Choose 8, 10 or 12 min Timer.

10 Reps Each.


  • Plank Jacks
  • Mountain Climbers
  • Crunches
  • Leg Lifts (Straight legs)
  • Plank + Shoulder Taps (pairs)
  • Jumping Jacks

A.M.R.A.P. 2: Light Weights

Place some books or large bottles of water in to reusable shopping bags if you have no other suitable weights


12 reps each


  • Bicep Curls
  • Prisoner Squats (Hold weights over head)
  • Weighted Crunch
  • Skull Crusher
  • Goblet Lunge, pairs (Hold weight high up onchest)
  • Lateral Raise.

What do I do ? 

Basically you work your way through the set list of exercises and do the prescribed amount for each before moving on to the next exercise.  Once you complete the last exercise start again at the top of the list. Take minimal breaks, if any, and try to complete as many rounds as possible and as many exercises in the last round as possible. So work hard and push yourself right until the timer goes off.

Take a 2 - 4 min break between AMRAPS.

As always warm up and stretch well.

Listen to your own




Today's workout is all about pushing yourself to your max in a set amount of time. Record how many rounds you get through and which exercise you stopped on when the time ran out.  Make notes about any modifications you made to exercises, if any. Use your results as a target to crush in a few weeks when you try this again.