Name: Playbook - Ashley Palmer Fitness - W1/D2 AMRAP (as many rounds as possible) ONLY 30MIN!
Uploaded: 2024-05-15T23:16:50.911Z
Duration: 40 min
Description: W1/D2 AMRAP (as many rounds as possible) ONLY 30MIN!

Today's workout challenge is made of up 3 different AMRAP's. If you have never done an AMRAP before they are so much fun! It's you against the clock to see how many rounds of the set of exercises you can get through! 
- no counting reps
- rest when you need it

AMRAP #1
back-forward lunge
cross v-up
squat thrusters
seated knee drive

AMRAP #2
squat pulses
shoulder tap push up
lunge to knee drive
curtsy squat variation

AMRAP #3
gorilla squat to row
around the world forward press
bear crawl dips
lateral walk to get up

Get your heart rate up and body warm with a walk. Increase your speed to at least a 3.0

If walking outside, go at a brisk pace

10-MINUTE WARM UP WALK

Set your timer for 10minutes and race against the clock! See how many rounds you can get through
Be sure to rest for 2 minutes after each AMRAP

(10 each side)
- Stand in a neutral position with dumbbells down at your sides
- Step one leg forward keeping your feet in line with your hips and coming down into a lunge
- Both legs should be at a 90deg angle
- Push off the forward leg to come back to center and step through center to your reverse lunge
- Repeat on one side then the next

Forward to Reverse Lunge

(each punch is 1 rep)
- Lie down in a supine position
- Bring your upper body up off the floor as well as your legs
- Crunch up taking one hand in toward the opposing leg then come back down to center and alternate sides

Cross Toe Tap Sit Ups

- Stand in a neutral position with weights down by your sides
- Squat down by hinging at the hips, pushing the booty back and keeping the knees behind the toes
- The weights will stay by your sides as you squat
- Coming up from the squat bring your weights up to your shoulders and as you stand press the weights above your head for an overhead press
- repeat the movement

Squat Thruster

(each knee drive is 1 rep)
- Sit down on the floor in a C-sit position with your heels on the ground, toes up and leaning back just enough to engage your core
- Bring your arms above your head creating an "A" shape
- Alternate marching your knees up and at the same time taking your arms down to shape the knee
* Make sure you are not over extending the low back creating a pinch or any discomfort- if you are feeling any pressure in the low back try pulling the pelvis in tucking your lower core/belly button in towards the spine

A-Frame Seated Knee Drive

AMRAP #1

( 2 pulses to stand is 1 rep)
- Hold a single dumbbell up to your chest in a goblet hold
- Hinge at the hips and push your booty back to come down to a squat
- Pulse for 2 then come back to standing position squeezing the glutes at the top of the movement

Pulsing Squat

(10 push ups)
- Come down into a high plank position
- Keep core engaged, back flat and glutes tight
- Take one hand up to the opposing shoulder then switch and come down into a push up
- repeat the movement
MODIFICATION: Come down to your knees or take hands up on an incline

Shoulder Tap Push Up

(10 each side)
- with resistance band above the knees lunge backward taking legs to a 90deg angle and drive knee up
MODIFICATION: do movement without resistance band

Reverse Lunge to Knee Drive

(curtsy squat curtsy squat is 1 rep)
- Hold a single dumbbell goblet style 
- Starting in a neutral position, step one leg back behind the other leg at a diagonal angle, then bend both knees for a curtsy squat
- Come back to center and do a narrow squat then switch sides to do another curtsy squat
- Go back and forth going curtsy, narrow, curtsy, narrow, etc.

Curtsy Squat Variation

AMRAP #2

(squat, row x single single double, is 1 rep)
- Come into a sumo stand position with your weights in the center of your body
- You should be leaning slightly forward
- Bend your knees to come down to a sumo squat and hold it
- While holding your squat you will do a single row on one side then the next and finish with a double row
- Come back to standing and repeat the movement

Gorilla Squat Rows

- Stand in a neutral position 
- Grab a single dumbbell and hold it up to your chest
- Bring the weight around your head and back to chest level
- Press the weight straight out from the chest extending your arms straight then back to center
- repeat

Around the World Forward Press

- 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

( each time you get up is 1 rep)
- Place a resistance band just above your knees
- Squat slightly to start and come to kneel on the ground, one knee at a time, then get back up
- As you stand stay in a slightly squatted position then take 2 steps to your side pulling against the band, repeat.

W1/D2 AMRAP (as many rounds as possible) ONLY 30MIN!

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