Name: Playbook - Alex Rice - UPPER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.780Z
Duration: 20 min
Description: UPPER BODY AMRAP

Needing to get my body moving and this sure did it

Christine

As Many Rounds As Possible for 20 minutes

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

1. 5 pull ups (or assisted)

2. 10 push ups (modify to knees if needed)

3. 10 (each) Crossbody Leg Raises

4. 5 (each) Squat to Alternating Shoulder Press

-Modify by using a resistance band around the bar or an assisted pull up machine
-Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your sides/ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups

-Modify by going to your knees when or if needed
-Form a push up position with each hand a little wider than shoulder width
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- Begin by lying on your back with legs in the air
- Roll your shoulders off the floor, and keep your lower back pressed into the ground
-Simultaneously lower one leg while reaching your opposite hand to the foot in the air
-Alternating from side to side

Crossbody Leg Raises

-While standing with feet wider than shoulder width, toes slightly out, and keeping a slight bend at the knee
-Place dumbbells at your shoulders
-Squat with dumbbells at you shoulders
-As you come to the top of the squat, shoulder press one dumbbell
-Alternate each side as you stand from the squat

Squat with Alternating Shoulder Press

UPPER BODY AMRAP

Carly

Misty

Kristen

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

LOWER 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 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

UPPER BODY AMRAP

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