Name: Playbook - Ashley Palmer Fitness - Legs + 8min AMRAP
Uploaded: 2024-01-05T21:11:45.112Z
Duration: 60 min
Description: Legs + 8min AMRAP

You guys this workout is sooooo good! 
It's leg day and today you are doing 3 supersets then ending it with an 8minute AMRAP. Want to do longer? Just increase that time and go as many rounds as possible!

(8 each side- eliminate weight for warm up)
- hold one or two dumbbells up at chest/shoulders
- one one side step leg forward in lunge position then back to center and follow through to back lunge
- in a lunge both legs should be at a 90deg or square position

Forward/Backward Lunges

- start by standing with feet in the center- touching each other
- take one leg out wide and as you step lean your body to that side you are stepping to
- keep your booty back and knee over ankle or behind toe
- alternate sides

Side to Side Lunge

- start with feet together and hands by sides
- jump feet out wide and arms above the head
MODIFICATION: walk the movement by taking one leg and arm out then back in and alternate sides

Jumping Jacks

- stand with your back against the wall and slide down until your hips, knees and ankles are all at a 90deg angle from one another
- keep low back pressed up against the wall by pulling your belly button back towards your spine
MODIFICATION: Don't go down as low, start at maybe a 45deg squat then work to get down all the way

Wall Sit

WARM UP

- Start by taking the feet in a sumo squat position
- Slightly bend down at the knees and take the KB or DB in between the legs
- Feed the weight in and around each leg making a figure 8 motion all while staying in a squat position

Figure 8

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

Superset #1

- extend arms above head
- band above knees
- pull one knee up to hip height and alternate
- keep core engaged as to help eliminate lifting with the low back

Standing Banded Quad Lift

- Holding a weight extended overhead, alternate lunging forward
- Make sure to not cross the feet in front of the body keeping the feet hip width apart as you lunge
- Engage the core by bringing the belly button in towards your spine helping with stability
* If you have room to do a walking lunge you may do that instead of coming back to center each time

DB Overhead Lunges

Superset #2

- Place band above the knees and sit on the bench
- Walk out until the top of the shoulder blades are at the edge of the bench
- Keep feet directly below the knees and torso in a straight line
- Dip the hips down and as you return squeeze the glutes up

Banded Hip Thruster

- Holding one dumbbell goblet style or 2 dumbbells at the shoulders stand in a sumo squat start position
- Squat down by keeping the pelvis tucked under going straight down
- As you come back up go straight to a calf raise and back to center

Sumo Squat to Calf Raise

Superset #3

For those of you who may have never done an AMRAP. It means "as many rounds as possible" 
Set that timer for 8 minutes (or more) and go through each exercise back to back and don't stop until that timer goes off. It's you against you! You can rest when needed, but keep it short and jump right back in when you can. Challenge yourself! See where your endurance is at, then come back another time and test yourself again to see if you've improved. 
Enjoy!

- Start by standing in neutral position with dumbbells down by your side
- Squat down by pushing hips/glutes back, keeping feet hip width apart and squat all the way down
- As you rise up curl the weights up to the shoulders and use your leg strength to stand and press the weights above head
- Repeat movement

Squat to Press

(20 taps)
- start by standing with feet wider than hip width
- bend down and touch the floor
- jump back in bringing feet together and back out alternating hands tapping the floor
MODIFICATION: Instead of jumping keep the legs wide and alternate the hands tapping the floor as you squat down with each rep

Tap the Floor

- Lie supine on the floor with arms and legs extended out
- Engage your core and come to sit up reaching to your opposing toe and come to lie back down
- Alternate tapping toes for duration of exercise

Pilates Toe Touches

( each toe tap is 1 rep)
- Imagine there is a log coming at you and you have to jump over it!
- Start with one foot down on the mat and the other foot with toe on the ground with knee bent
- Take leg up to a high knee and jump laterally over the "log" tapping the other toe to the mat
- Alternate jumping back and forth over the "log"

Log Hop

8 minute AMRAP

Legs + 8min AMRAP

Leeeeeggggsss!

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I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Legs + 8min AMRAP

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