Name: Playbook - Aubrie Edgington - W3/D3 Power up - Full Body AMRAP
Uploaded: 2023-12-04T18:56:17.531Z
Duration: 45 min
Description: W3/D3 Power up - Full Body AMRAP

Heidi Wipf

@Brady1111

HOLY GUACAMOLE AUBRIE!

🔥🔥🔥🔥🔥🔥🔥
Thanks Victoria for the encouragement!!!

Victoria

Stefanie Ratterree

Holy moly! This one got me good! 🔥🔥🔥

Dani

Finally got my workout in for the day. It was a hard one but good one!!!

Hanna

Did I like this? No. Am I pouring sweat and feeling better than when I started? Absolutely! ❤️

Sarah

Great AMRAP hard but starting to get a little easier and feeling stringer

Janae

Madison

Stephanie Palmer

Breanna

Tierra

I have a love-hate relationship with AMRAPS. So awesome

Ashley

Charlee

Jessica

Incredible full body today! Feeling strong!

Savannah

Meagen

Leilany

I am dying!!! The second AMRAP was so hard! This walking lunges get me every time! Great workout

Kylee

💀 I can’t breath! Haha wow! Happy Wednesday y’all!

Alyne

This is a 40 minute AMRAP workout!

AMRAP - as many rounds as possible! 

Get ready to sweat! 

Start with movement 1, do all the reps and once you finish, you move to the next movement. Repeat until the 10 minutes are up. Then move to the next circuit and reset your timer for 10 minutes.

👊🏼 LETS DO THIS!!!

Set your timer for 10 minutes and see how many times you can get through this circuit! 🔥

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 6 on each side
- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

Single leg v-up

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- you can do any type of push up! Standard, on your knees, on the wall
- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Circuit 1

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Running bicep curl

RDL Squat Clean

Circuit 2

Sprawl

Bent lateral raise

- 10 on each side
- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm

Dumbbell single arm alternating snatch

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Circuit 3

Sit Ups

- 10 on each side
- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- 10 on each side
- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees

Dumbbell static curtsy lunge

- Jump rope with the rope passing under your feet once each jump

MODIFICATION: without rope

Jump rope

Circuit 4

W3/D3 Power up - Full Body AMRAP

FAQ: Can I switch up the workout days each week?

Sandy

I have never done something like this and I am so excited!

FAQ: How is this a progressive strength training program?

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app?

FAQ: can I add in another workout throughout the week?

FAQ:Are there modifications/ alternatives for each exercise?

POWER UP CHALLENGE BEGINS MON SEPT 19th!

Rita

Maria

W1/ D1 Power up - Lower / LISS

Krista

Mackenzie Winter

Londyn

W1/ D2  Power up - Push/ Core/LISS

Vanessa

Samantha

Andrea

W1/ D3 Power up - Full body/HIIT

Nina

Aubrie workouts have been the only workouts that truly have changed my physique. I’m in great shape.

Yesenia

I’m proud to say this is my second time through! I’m also sad to say only today did I realize the little timer icons could be clicked on and keep track of the workout timer 🤦🏽‍♂️

Veronica

W1/ D4 Power up - Pull/Core/LISS

Kristina

Kimmie

W1/ D5 Power up - Lower/ LISS

Noha

Won’t be using my legs for the rest of my life but that’s fine I guess 😂🥵

W2/D1 Power up - Lower/Liss

Tia Ashcroft

I loved this one. The exercises we simple so I felt like I could take the opportunity to really push my weight up higher. THANK YOU!

W2/D2 Power Up - Push + LISS

Raigen

Loved everything about this workout! 🥰😅

Mandee

W2/D3 Power up - Full Body AMRAP

I love the ab weight! My favorite so far of this challenge!

Kristi

W2/D4 Power up - Pull/Core/Liss

Not sure how I made it through that alive 🔥😅

Aileen Szapiro

W2/D5 Power up - Lower/ Liss

Upped my weight this time around and was pleasantly SURPRISED how much heavier I could lift as each set dropped in reps. PROUD, TODAY!

W3/D1 Power up - Lower Body + LISS

Loved this workout!! Was quick and hard!!!

Loved this workout!!! Feeling strong after going up in weight 💪🏼

Taylor

W3/D2 Power Up - Shoulders, Triceps, Core & LISS

W3/D3 Power up

Stacey

Not sure if you will see this but I am currently completing your power up gym challenge for the 2nd time and couldn’t be more proud of how far I’ve come! I’m still working on loving my body, so not ready to show full body progress photos quite yet, but loving how much I have changed already! Your workouts are challenging but keep me interested and feeling accomplished everyday! I love how they are not your typical Monday-Friday workout programs that remain the same each week! I look forward to the new movements each day and love how strong I feel!

Brittany

Please!!! Keep doing more challenges, please! 🥰

Denisse

W3/D4 Power Up - Back, Biceps, Core & LISS

My favorite by far!! 🔥 burns so good!!!!

Kirstin

Legs are shaking!!! In all the good ways 🔥🔥

W3/D5 Power up - Lower body & LISS

Great workout!! Really felt this one in my glutes.

Kathleen

W4/D1 Power up - Lower body/LISS

Emily

Arms are burning and my head rate is up! Love!

Lyndsey

W4/D2 Power up - Push/Core/LISS

Mary

Bonnie

W4/D3 Power up - Full body/ HIIT

Kari

Andrea Hansen

W4/D4 Power up - Pull/Core/ LISS

Molly

Mckenzie

W4/D5 Power up - Lower/LISS

Stacee

Andrea Servello

W5/D1 Power up - Lower body/LISS

The core stuff always gets me 🥵🥵🥵

Kati

W5/D2 Power up - Push/Core/LISS

What a great to start your morning workout!!

Thought it was going to be short and easy- but I’m about dead 😅

Kristen

W5/D3 Power up - Full body/ HIIT

Perfect!!! That was a perfect all over combo!!

W5/D4 Power up - Pull/Core/ LISS

Darcy

I have never been so shaky but still finished my sets! 🥵🥵🥵

W5/D5 Power up - Lower/LISS

Had to wake up and do two a days this week to get all I can out of these!😍

almost didn’t make it to the gym today but got my butt ready and made it to the gym at 9:45 tonight ready to kill this workout. It about killed me but happy I showed up… finishing S T R O N G 💪🏽💪🏽💪🏽

Anna

W6/D1 Power up

Sylvie

W6/D2 Power up

With a last name of Kimball, gotta say that was really rude to make me do 80 v-ups in a row Aubrie! 😱😭💀

Favorite workout. Enjoyed all the different exercises and switch up.

Chelsea

W6/D3 Power up - Spell your name workout

I have LOVED this week. These workouts are fun. I’m feelings so good!

Wish I had lifting straps but the burn was excellent!

W6/D4 Power up

Alisha

Completed the workout!! So proud of myself for a 52 yr old. My body has truly transformed leaner, I’m stronger and definitely have more energy. On to the next routine.

I never would’ve thought that I could do this. Then I did it and proved myself wrong. 💪🏼

W3/D3 Power up - Full Body AMRAP

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