Name: Playbook - Alex Rice - Bodyweight full body AMRAP
Uploaded: 2024-03-29T18:23:03.890Z
Duration: 20 min
Description: Bodyweight full body AMRAP

Natalie

20 minute bodyweight AMRAP

Set your timer for 20 minutes and the goal is to get as many rounds as possible within that time. Take a rest when needed!

1. 10 tricep push ups (or knees)
2. 15 (each) single leg alt. hip thrust
3 15 (each) crossbody mountain climbers
4. 10 (each) reverse lunge (staying low)
5. 15 table top crunches

- From a high plank position, hands on the ground straight under your shoulders, with your gaze at the floor 
- Inhale as you slowly lower, bending your elbows to bring your chest toward the ground
- Elbows should be tucked to your side and pointing back toward your feet
- Be sure to keep your core muscles contracted
- Pause for a second in the lowered position
- Exhale as you push up from the ground to your starting position

Tricep Push Ups

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench 
- Raise one leg up
- Drive your hips up 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly and repeat with the opposite leg

Bodyweight Alt. Single Leg Hip Thrust

- Start in a high plank position 
- Drive your knees toward the opposite elbow one at a time back and forth 
- Increase speed as you feel comfortable

Crossbody Mountain Climbers

- Start with your feet shoulder width and a slight squat
- Step back into a reverse lunge 
- Step back into a squat
* Work both sides

Reverse Lunge (staying low)

- While keeping you back flat on the ground, bring your legs up to 90 degrees, forming a table top
- roll your shoulder off the ground, with hands behind head in a crunching motion
- Lower your shoulders back down, and repeat

Table Top Crunch

Bodyweight AMRAP

Bodyweight full body AMRAP

Carly

Misty

Kristen

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

Christine

LOWER BODY AMRAP

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

Zhari

Saturday fun day! Quick 20 min sessions was perfect!

Shelby

Angela

I didn’t count how many rounds I did. But by the end of the 20 mins my body is toast! 🥵

Michelle

Just what I needed today! Quick but effective workout! Sweaty 😓

These last couple months I’ve been working a lot of OT. So between BJJ and gym I find the AMRAP get it done 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

Bodyweight full body AMRAP

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