Name: Playbook - Alex Rice - FULL BODY AMRAP
Uploaded: 2024-03-29T18:23:03.846Z
Duration: 20 min
Description: FULL BODY AMRAP

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

Erika

More inter grated upon would have been nice

stephanie

Misty

Zhari

Yahaira

Genevieve

I really loved this one! Favorite workout so far :)

Sonia

As a new mom I’m always looking for quick but effective workouts, Killer 20 min workout! 
Thanks Alex!

Amanda

Stephanie

Awesome AMRAP. Really appreciate how you remind me to take each movement slow,
even when lifting for a hiit. I really feel the burn when working this way instead of speeding through each set🔥

Kayla

Quick and effective! Love these type of workouts!

Alpha

Kellie

As Many Rounds As Possible for 20 min - dumbbell only

Set the timer for 20 minutes and go through each exercises, taking rest when needed! The goal is to complete as many rounds as you can within the 20 min.

1. 5 (each) Dumbbell Push Press

2. 10 Dumbbell Kang Squat

3. 8 (each) Dumbbell Seesaw Row

4. 8 (each) Dumbbell Stationary Lunge

As Many Rounds As Possible for 20 min

Set the timer for 20 minutes and go through each exercises, taking rest when needed! The goal is to complete as many rounds as you can within the 20 min.

1. 5 (each) Dumbbell Push Press

2. 10 Dumbbell Kang Squat

3. 8 (each) Dumbbell Seesaw Row

4. 8 (each) Dumbbell Stationary Lunge

- Begin with a dumbbell place above shoulder height
- Dip torso, by bending your knees, and press dumbbell up overhead
- Lower down to your shoulders, elbows forward of your body, and repeat

Single Arm Push Press

-Position a dumbbell at the base, stand with your feet shoulder-width apart
- Keeping your back straight, slight bend at the knee, hinge at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion
- Going into a squat position, keeping a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor
- Return to the good morning position by extending your knees and raise your hips until your torso is parallel to the floor
- Raise your torso until your hips are fully extended, repeat

Dumbbell Kang Squat

- Hinge forward at the hips until your chest is near parallel to the floor, while staying wide across the chest, letting the weights hang down toward the floor
- Make sure you’re sitting back strong in your hips, glutes, and hamstrings, rather than depending on the strength endurance of your lower back
- Keeping your elbows close to your body and your shoulders down and away from your ears, pull one dumbbell up toward your rib cage using the muscles of your upper back
- As you return that weight to the start position, simultaneously row the other upward so that they pass in midair
- Repeating back and forth for time or reps

Dumbbell Seesaw Row

- Stand in a split staggered stance
- Keep your chest up and hold dumbbells at your sides
- Lower your back knee down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Stationary Lunge

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

FULL BODY AMRAP

Carly

Kristen

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

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 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

FULL BODY AMRAP

Community

More workouts from Alex Rice