AMRAP With Friends

15 minute AMRAP

The Metronome

Upper-lower switch · Blood Shunt · intensity 3 of 5

The workout

As many rounds as possible in 15 minutes of:

Overview

The Metronome is 20 single-leg glute bridges, 10 standard push-ups, and 40 jumping jacks. The single-leg glute bridges and the standard push-ups trade the glutes and the chest. 40 jumping jacks is the long piece, and it keeps the legs in the work, so the glutes do not get a rest before the next round.

Muscles worked

Energy systems

These are overlapping contributions. This workout is not assigned to one energy system.

  • Glycolytic: Moderate
  • Oxidative: High
  • Neuromuscular: Moderate

Training effect

Immediate demand

15 minutes, intensity 3 of 5. Today the limiter is 40 jumping jacks.

Intended stimulus

The same upper-lower switch, held long enough that the work keeps moving while the heart rate stays up. On this workout that is 20 single-leg glute bridges, 10 standard push-ups, and 40 jumping jacks.

Repeated practice

Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.

Body-composition context

Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.

Expected feel

40 jumping jacks is where the round gets hard. The other movements still have to be finished after it.

Pacing

Isolate the glutes, then use the jacks to flush the entire system.

40 jumping jacks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the single-leg glute bridges on the next round rather than rushing it.

The movements

Single-Leg Glute Bridges (10/leg)

Keep both thighs parallel to each other throughout the entire movement. Do not let the extended leg drift up or drop down.

What not to do. Letting one hip drop lower than the other at the top.

Standard Push-ups

Breathe in on the descent, aggressively exhale on the press. Do not hold your breath, or your heart rate will redline instantly.

What not to do. Letting the hips sag so the chest reaches the floor before the shoulders do.

Jumping Jacks

Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.

What not to do. Bending the elbows so the hands never meet overhead.

Why these movements

The single-leg glute bridges and the standard push-ups trade the glutes and the chest. 40 jumping jacks is the long piece, and it keeps the legs in the work, so the glutes do not get a rest before the next round.

Scaling

Keep an upper-body movement and a lower-body movement in the same round. Drop reps on both before you drop one of them.

Single-Leg Glute Bridges (10/leg)

  • Shorter range. Lift only as high as you can hold the position without arching the back.
  • Both legs. Drive through both feet instead of one.

Standard Push-ups

  • Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
  • From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
  • Partial range. Lower as far as you can control and press back. Depth grows as you do.

Jumping Jacks

  • Low impact. Keep one foot down throughout — march the pattern instead of running it.
  • Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.

Mistakes and who it is for

  • Opening the single-leg glute bridges at a sprint makes the jumping jacks the piece that falls apart.
  • Resting until you feel fresh between movements removes the point of keeping them in one round.
  • Spending the first minutes hard leaves the later rounds as a different, slower workout.

Suited to someone who wants 15 minutes through Single-Leg Glute Bridges (10/leg), Standard Push-ups, Jumping Jacks.

Scoring and progression

Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.

Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.

Related workouts

Run it with friends

The Metronome runs on a shared countdown: share a rally link, everyone gets the same 15-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 15 minute AMRAPs