Add some fun and excitement to your workout routine with this AMRAP workout in honor of the release of 1989 (Taylor’s Version).
This is a full body, cardio-based workout – with an ab cool down at the end. AMRAP stands for as many rounds as possible. This translate into one sweaty workout, that can be as easy or as hard as you make it.
It’s always good to add more variety to your fitness routine- and this workout can even be done in the comfort of your own home with no equipment required!
About This AMRAP Workout
AMRAP stands for “as many reps or rounds as possible”. In this case, we are going for “rounds”. It’s a workout structure designed to push your body to the max within a set period of time.
You’ll perform a set of 4 exercises as many times as possible. Take a small break after each set, and see how many you can complete in the timeframe of each specific 1989 (TV) song.
It’s YOU versus YOU, so take your time and only complete as many rounds as you think you can. REST whenever needed.
I tried to make this beginner and intermediate friendly, with a mix of low-impact and high-impact moves.
Things to Know Before the Workout
1. Make sure to WARM-UP and review the workout prior to starting. Ensure you are familiar with the different exercises. If not, you can google them to figure out correct form. Or, just replace that exercise with one you’re familiar with (like jumping jacks).
2. It might be helpful to make a playlist of all the songs specific to this workout. On the other hand, switching between each song could give you a much-needed break. Also, since all the songs are from the same album, it might not be necessary to make a separate playlist.
3. Pace yourself throughout the entire workout. Most people start out fast at the beginning of an AMRAP workout, which can make the last half of the workout a bit of a struggle.
4. You might slow down as you become fatigued. That’s OK!
Tracking Progress Over Time
Feeling competitive? Write down how many rounds you completed, and try to beat it the next time you try this workout!
AMRAPs are a great way to track your progress over time, and see if you can improve on your previous performance.
AMRAP Workout: 1989 (TV) Edition
6 songs including an abs cool down to Clean (TV). Cool down to the vault tracks: Slut!, Say Don’t Go, and Now That We Don’t Talk.
1. Style (3:51)
- (12) Push-Ups
- (20) Mountain Climbers
- (12) Jump Squat
- (20) Butt Kicks
2. Out Of The Woods (3:56)
- (12) Alternating Lunge to Squat
- (20) Side to Side Punch
- (12) Speed Skaters
- (20) Crab Reach
3. I Wish You Would (3:28)
- (12) Squat to Alternating Kick
- (20) Plank Jacks
- (12) Tricep Push Ups
- (20) High Knees
4. Out Of The Woods (3:56)
- (12) Alternating Lunges
- (20) In and Out Jacks
- (12) Frog Hops
- (20) Superman
5. Is It Over Now? (3:50)
- (12) Tricep Dips
- (20) Alternating Lunge and Kick
- (12) Burpees
- (20) Walk Out Plank
6. Clean – Cool Down Abs
- 30 Second Plank
- 30 Bicycle Crunches
- 30 Sit-Ups
Download the Workout HERE
Feel free to download the workout HERE, and either print it out or view it on your phone.
Is It Over Now?
This workout is a guide any may not be suitable for all fitness levels. Always discuss with your doctor before starting any physical activity, especially with certain medical conditions.
I am not a fitness expert, just an at-home fitness lover and Swiftie. When performing this workout, you’re doing so at your own risk.
Let me know what you thought about this workout! Will you repeat it again, to track your progress?
If you enjoyed this workout, check out my 20 minute FUN cardio workout to some upbeat Taylor Swift songs.
