Name: Playbook - Alyssa Wright - W4/D4 Full Body - AMRAP
Uploaded: 2022-12-31T22:05:23.141Z
Duration: 15 min
Description: W4/D4 Full Body - AMRAP

AMRAP: As Many Rounds As Possible. ( for the time selected)

For this AMRAP:

Set your timer for 15 minutes and preform these exercises back to back taking breaks when needed but try to get through this as many rounds as possible.

Complete with light stretch, incline walk or bike.

Quad stretch 
Child’s pose
Butterfly 
Toe touches
Tricep over head stretch

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Decline pike push ups

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up
-Alternating jumps, 10 each leg then move onto the next movement.

Jumping lunges

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- 10 rows each arm, keep your core enaged

Dumbbell renegade rows

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-In a standing, seated OR kneeling position with dumbbells in each hand, you will curl then press overhead.

Curl to shoulder press

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W4/D4 Full Body - AMRAP

Best leg out I’ve done in a long time !!

Sydney

Loved this work out! I did it yesterday but accidentally didn’t log it!

Jackie

Challenging but finish-able! Realistic workout that made me feel determined to finish with pushing myself.

Ashley

W1/D1 Leg Day

Melisa

Just adding a few more work outs to shoulders! Loved it though!

Angela

W1/D2 Shoulders

Katelyn Rodriguez

Very targeted! Excited to see how I feel tomorrow.

Chase

W1/D3 Full Back

I love how targeted all the work outs are. I finish my work outs and I think they weren’t that tough and then the next morning I’m so sore!! Love it.

W1/D4 Legs - Glute Focused

W1/D5 Outdoor workout OR Rest Day

My legs are gassed. Best leg day I’ve ever had. 🥵

Trish Otten

W2/D1 Leg Day

The tricep exercise laying down had me 😮‍💨

Loving these cables! I’ve always been intimidated but the videos make me confident before even starting!

W4/D4 Full Body - AMRAP

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