Name: Playbook - Alex Rice - FULL BODY AMRAP
Uploaded: 2024-03-29T18:23:03.875Z
Duration: 20 min
Description: FULL BODY AMRAP

Kiara

Kelsey

Elodie

April

April Green

Emyly

Rachel

Deanna Moreau

20min Full Body AMRAP

12 DB or KB Swings
10 DB Push Press
12 Goblet Squat
15 (each) crossbody mountain climbers

Set your timer for 20 minutes and complete each exercises back to back! Take a rest when needed, but the goal is to complete as many rounds as you can in 20min.

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell/kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell/kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell/kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or Kettlebell Swings

Single Arm Push Press

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Goblet Squat

- 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

FULL BODY AMRAP

Carly

Misty

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

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 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

FULL BODY AMRAP

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