Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY AMRAP 🔥
Uploaded: 2023-04-13T02:50:34.983Z
Duration: 35 min
Description: THURSDAY - FULL BODY AMRAP 🔥

Complete as many rounds as possible in the time for each circuit. Rest 1-2 minutes before moving to next circuit.

Complete as many rounds as possible in the time.

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Start on a flat bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Perform a burpee
- Hop over the dumbbell, bar, etc
- Repeat

Burpee hop over

Circuit 1 - AMRAP

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- High plank position with hands stacked below shoulders
- Using a dumbbell and opposite hand, drag the weight from alternating side of your body. 
- Shift positions and repeat on other side.

Plank Db drag

2 plank jacks + 1 push-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Circuit 2 - AMRAP

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

* if you don’t have a barbell, position dumbbells on your traps so that the bottom of the weight is toward your back

Barbell back squat

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- 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

- 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

Circuit 3 - 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 🔥

More workouts from Aubree Aldous