Dead Bugs

How to do it

Supine with knees bent at 90 degrees. Slowly extend opposite arm and leg toward the floor.

The coaching cue

"Crush a grape under your lumbar spine."

What changes inside an AMRAP

Speed is your enemy here. Move deliberately to maximize time under tension.

Common mistakes

• Letting the extended arm and leg drop fast rather than lowering slowly.
• Allowing the lower back to lift off the floor as the limbs extend.

Workouts that use dead bugs

• Global Warning

  15 minute AMRAP — 15 Jump Squats, 12 Commando Planks, 16 Dead Bugs

• Global Retraction

  15 minute AMRAP — 15 Jump Squats, 15 Supine Floor Scapular Shrugs, 16 Dead Bugs

• The Contrast

  5 minute AMRAP — 8 Tuck Jumps, 12 Dead Bugs

• Core Suspension

  10 minute AMRAP — 12 Dead Bugs, 15 Fast Air Squats, 30 Mountain Climbers

• Iron Scapula

  10 minute AMRAP — 15 Supine Floor Scapular Shrugs, 12 Dead Bugs, 10 Back Widow

• Active Sonar

  10 minute AMRAP — 16 Alternating Bird-Dogs, 12 T-Press Ups, 16 Dead Bugs (Slow)

• Dead Stop

  15 minute AMRAP — 20 Dead Bugs (Slow), 10 Down-Ups, 30 Jumping Jacks

• The Slow Burn

  20 minute AMRAP — 10 Pike Push-ups, 15 Dead Bugs, 20 Jump Squats, 30 Butt Kicks

• The Vanguard

  20 minute AMRAP — 15 Combat Sprawls, 15 Glute Bridges, 20 Skater Jumps, 10 Dead Bugs

• The Cross-Draft

  20 minute AMRAP — 20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs

• The Wall

  20 minute AMRAP — 20s Bottom Squat Hold, 15 Dead Bugs, 10 Standard Push-ups, 20 Jumping Jacks

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.