Name: Playbook - Aubree Aldous - THURSDAY - 🔥 FULL BODY AMRAP
Uploaded: 2023-04-13T02:50:34.995Z
Duration: 35 min
Description: THURSDAY - 🔥 FULL BODY AMRAP

- Rest 1-2 minutes before moving to next circuit.

Complete as many rounds as possible in the time.

- Perform a kettlebell swing to shoulder height
- Repeat for desired reps

Kettlebell swing

- Place your feet hip-width apart, and dumbbells racked on your shoulders 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee

DB lateral lunge

Weighted squat to overhead touch

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat

Circuit 1 AMRAP

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Diagonal half burpee

Diamond raise

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Alternating bicep curl

Circuit 2 AMRAP

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

RDL to upright row

- With hands at your head perform jump squats

Prisoner jump squats

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders for  7 reps
- Complete bottom half of the curl movement, stopping when elbow is at 90 degrees. 
- Complete upper half of the curl movement, from elbow at 90 degrees to shoulders.

7-7-7

Circuit 3 AMRAP

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Feet hover slightly above ground, hands at sides
- Pull one knee in to crunch, return to bowl position
- Alternate legs

Bowl hold + single leg crunch

- Keep your legs fully extended with your toes pointed forward
- Raise your feet over the dumbbell back and forth
- Your core should be engaged 
- Focus on a slow controlled movement

Leg raises over DB

Frog Crunch

Circuit 4 AMRAP

THURSDAY - 🔥 FULL BODY AMRAP

Bree

Celene

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

THURSDAY - 🔥 FULL BODY AMRAP

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