Name: Playbook - Aubree Aldous - THURSDAY - 🔥 FULL BODY AMRAP
Uploaded: 2023-04-13T02:50:35.022Z
Duration: 30 min
Description: THURSDAY - 🔥 FULL BODY AMRAP

Rest 1-2 minutes before moving to next circuit.

Complete as many rounds as possible in the time.

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Press hips back and lower to parallel
- Extend your legs to come back up

DB squat

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

DB skiers

Alternating dumbbell snatch

Squat twist

Circuit 1

Bent over fly

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- 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

- With hands at your head perform jump squats

Prisoner jump squats

Circuit 2

- Start in a high plank position with a dummbell in each hand
- Row one dumbbell, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- Hands shoulder width apart and raise to upper chest level

Upright row

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

Narrow curl

Circuit 3

- keeping hips on the ground, raise one leg to 90 degrees
- press hands lightly against leg to create resistance
- slowly lower to ground and simultaneously lift alternating leg

Alternating scissor kick

- keep lower back touching the ground
- point toes and raise knees to 90 degrees
- hinge at the hips to lower both feet together
- tap ground
- slowly raise toes back to starting position

Ballet toe drops

Turbo twist

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Position legs in bent position, feet shoulder width apart
- Holding the weight with your arms extended
- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up

Circuit 4 - OPTIONAL ABS

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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