Name: Playbook - Ally Yanecek - AMRAP: cardio
Uploaded: 2024-01-22T02:28:48.676Z
Duration: 9 min
Description: AMRAP: cardio

Set a timer for 4 minutes
Complete Circuit A "As Many Rounds As Possible"
1 minute rest
Repeat for Circuit B


Circuit A
-    	Burpee hop overs x 5 laps
-    	High knees x 50 each leg
 
Circuit B
-    	Broad jumps x 10
-    	Standing crossbody abs x 10 each

- Under control, drop belly to floor
- Hop up 
- Hop over 
- Burpee…


1 rep = burpee on R + hop over + burpee on L + hop over 


Modification: take the hopping out

Burpee Hop Overs

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

Circuit A

- Lower to a squat, bringing arms back
- Swing arms, extend legs to explode forward
- Jumping as far as you can
- Land softly

1 rep = 1 jump

Modification: squat to calf raise

Broad Jump

- Hands by ears
- Activate core to drive elbow to opposite knee powerfully 
- Hopping if able 


Modification: take the hop out 
Advancement: keep hop and add weights

Standing Crossbody Abs - Cardio

Circuit B

AMRAP: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

AMRAP: cardio

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