AMRAP With Friends

20 minute AMRAP

The Sentinel

Full-body sequence · 4-Point Cascade · intensity 4 of 5

The workout

As many rounds as possible in 20 minutes of:

Overview

The Sentinel is 20 butt kicks, 10 sphinx push-ups, 20 single-leg glute bridges, and 10 russian twists. The single-leg glute bridges and the sphinx push-ups trade the glutes and the chest.

Muscles worked

Energy systems

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

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

Training effect

Immediate demand

20 minutes, intensity 4 of 5. Today the limiter is the sets being the same size.

Intended stimulus

The style is built so the effort moves through four positions instead of sitting on one. On this workout that is 20 butt kicks, 10 sphinx push-ups, 20 single-leg glute bridges, and 10 russian twists.

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

The sets are the same size. The round gets hard when one of them breaks.

Pacing

Heavy triceps and hamstring focus. The butt kicks keep the engine running while standing.

Keep the later rounds moving at the same size as the early ones. Do not drop the butt kicks to keep the other sets moving.

The movements

Butt Kicks

Lean slightly forward from the ankles (not the waist) to maintain an aggressive, forward-driving posture even while stationary.

What not to do. Kicking the heels out behind rather than straight up to the glutes.

Sphinx Push-ups

Keep your elbows tucked tight to your ribs to maximize triceps recruitment and protect the shoulder joint.

What not to do. Dropping the knees to the floor to make the press easier.

Single-Leg Glute Bridges (Total)

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.

Russian Twists

Cross your ankles to lock the lower body and isolate the rotation to the thoracic spine.

What not to do. Swinging the arms across the body while the shoulders stay square.

Why these movements

The single-leg glute bridges and the sphinx push-ups trade the glutes and the chest.

Scaling

Keep the four-movement order. Drop reps across the round so the sequence still visits each position.

Butt Kicks

  • 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.

Sphinx 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.

Single-Leg Glute Bridges (Total)

  • 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.

Russian Twists

  • Knees bent. Bend the knees to shorten the lever. The shorter it is, the lighter it is.
  • Partial range. Move only through the range where you can keep the lower back on the floor.

Mistakes and who it is for

  • Opening the butt kicks at a sprint makes the butt kicks 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 20 minutes through Butt Kicks, Sphinx Push-ups, Single-Leg Glute Bridges (Total), Russian Twists.

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 Sentinel runs on a shared countdown: share a rally link, everyone gets the same 20-minute clock, and the leaderboard updates as people log rounds.

Start this workoutMore 20 minute AMRAPs