Train Like a Champion: Aimee Cringle’s Beginner-Friendly Bodyweight Workout

Aimee Cringle, a renowned CrossFit athlete, has solidified her status as one of the fittest people on the planet. In 2024, she clinched victory at the UK’s CrossFit semifinals for women, impressing fitness enthusiasts worldwide with her remarkable strength and endurance. While many of us may not have the same athletic prowess, we can embrace the spirit of her fitness journey by trying out her beginner-friendly bodyweight workout, specifically designed for those looking to up their home gym game. Remember, despite being accessible, the workout promises to be anything but easy!

Understanding AMRAP: Push Yourself to the Limit

Aimee utilizes an AMRAP format, which stands for “As Many Rounds As Possible.” This format encourages participants to complete as many rounds and repetitions of the exercises within a fixed time frame—in this case, 12 minutes. The beauty of AMRAP is its adaptability; regardless of your fitness level, you can tailor the intensity to suit your capabilities. The goal is to challenge yourself while maintaining proper form throughout each movement.

Aimee Cringle’s Bodyweight Workout Breakdown

Set your timer for 12 minutes and follow these exercises:

1. Triceps Dip

   • Reps: 10
   • How to Perform:
     1. Find a stable surface, like a chair or bench, around knee height.
     2. Sit on the edge with your hands shoulder-width apart, fingers facing you.
     3. Extend your legs in front, lifting your hips above the surface, so your weight is supported by your hands and heels.
     4. Keeping your elbows pointing backward, bend your arms to lower your hips until your elbows reach a right angle.
     5. Drive through your hands to return to the starting position.
     6. If needed, bend your legs to make this exercise easier.

   

2. Squat

   • Reps: 10
   • How to Perform:
     1. Stand with feet hip-width apart, hands clasped at your chest.
     2. Push your hips back, bend your knees, and lower your body as if sitting in a chair, maintaining a flat back and raised chest.
     3. Press through your feet to return to the starting position, focusing on engaging your core throughout.

   

3. Push-Up

   • Reps: 10
   • How to Perform:
     1. Begin in a high plank position, hands under shoulders, with your body in a straight line from head to heels.
     2. Lower your body by bending your elbows, keeping them close to your body until your chest hovers just above the floor.
     3. Push back up to starting position. For a modification, elevate your hands on a surface or drop to your knees.

   

4. Plank

   • Duration: 30 seconds
   • How to Perform:
     1. Get into a low plank position, balancing on your forearms and toes, elbows under shoulders.
     2. Ensure your body forms a straight line from head to heels.
     3. Hold this position for 30 seconds. You can lower your knees to the floor for an easier modification.

   

5. Lunge

   • Reps: 30
   • How to Perform:
     1. Stand with feet shoulder-width apart.
     2. Step forward with your right leg, lowering your left knee toward the ground so that both knees are at about 90 degrees.
     3. Drive through your right foot to return to the start, then alternate legs.

   

Aimee’s Workout Session: Push Beyond Limits

Set your 12-minute timer and dive into this circuit. As you cycle through each exercise, focus on maintaining perfect form, even as fatigue sets in. If you complete the work early, restart the circuit and continue challenging yourself until the time is up.

This workout exemplifies Aimee Cringle’s approach to fitness—accessible yet challenging—and serves as a powerful reminder that anyone can tap into their potential. Whether you’re a beginner or looking to shake up your routine, this bodyweight workout presents an excellent opportunity to make strides toward your fitness goals. So, lace up your sneakers, position your mat, and prepare to experience an invigorating workout inspired by one of the fittest athletes on earth!