Push-Ups: 10 reps (upper body)Push-Ups: 10 reps (upper body)Are you ready to ignite your fitness journey with a powerful, efficient workout? The Strength Plan is here to revolutionize the way you approach fitness. This dynamic plan is designed to burn fat, increase metabolism, and offer an efficient workout that fits seamlessly into your busy life. At Cinco Ranch in Katy, TX, our personal training program integrates the Strength Plan to help you achieve your fitness goals. Whether you’re a beginner or a seasoned athlete, the Strength Plan will push your limits and deliver impressive results.

Strength Plan: Your Step-by-Step Guide

Purpose of the Strength Plan

The Strength Plan is built around the principle of AMRAP (As Many Rounds As Possible), a high-intensity workout strategy that maximizes calorie burn and boosts your metabolic rate. The purpose of this plan is threefold:

  • Burn Fat: Rapidly reduce body fat through continuous, intense exercise.
  • Increase Metabolism: Elevate your metabolic rate for prolonged calorie burn even after the workout.
  • Efficient Workout: Achieve maximum results in minimal time, making it perfect for those with a tight schedule.

Strength Plan Routine

The Strength Plan includes a mix of upper and lower body exercises to ensure a balanced workout. Here’s a quick overview of what to expect:

Steps to Complete the Strength Plan:

1. Warm-Up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks).

2. Perform the following exercises in a circuit, completing as many rounds as possible within a 20-minute timeframe.

    • Push-ups: 15 reps (upper body)
    • Squats: 15 reps (lower body)
    • Pull-Ups: 5 reps (upper body)
    • Lunges: 10 reps per leg (lower body)
    • Dumbbell Rows: 10 reps per arm (upper body)
    • Glute Bridges: 15 reps (lower body)

3Sets and Reps Recommendations:

  • Beginners: Aim for 2-3 rounds, adjusting reps if necessary.
  • Experienced: Target 4-5 rounds, maintaining the prescribed reps for a challenging workout.

Principles of Overload and Progression

To continuously improve, it’s essential to apply the principles of overload and progression. Overload means gradually increasing the intensity, duration, or frequency of your workouts to push your muscles beyond their usual limits. Progression ensures your body continues to adapt and grow stronger over time.

4-Week Progression Plan

Week 1:

  • Perform the Strength Plan as outlined, aiming for consistency and proper form.

Week 2:

  • Increase the workout duration to 25 minutes, adding more rounds as possible.

Week 3:

  • Incorporate heavier weights for exercises like dumbbell rows and glute bridges to increase resistance.

Week 4:

  • Extend the workout to 30 minutes and add an additional exercise, such as burpees (10 reps), to the circuit for added intensity.

Embrace AMRAP Wrokouts at CINCOfit

The AMRAP Strength Plan is not just a workout; it’s a pathway to a healthier, more confident you. At Cinco Ranch in Katy, TX, our personal trainers are dedicated to helping you master this plan and achieve your fitness goals. By integrating the principles of overload and progression, you’ll see continuous improvement

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