Name: Playbook - Aubrie Edgington - W3/D4 Endurance
Uploaded: 2023-12-04T18:56:17.251Z
Duration: 45 min
Description: W3/D4 Endurance

Rachael

Crystal

Savanah

Josie

Love this one! The four rounds of ten mins is a fav!

Carlee

Amber

Monica Virgen

Almost didn’t make it but got it in! 🙌🏼

Kyla

Brenda Lloyd

Kristen

The AMRAP are always tough for me but I made it through today’s and I feel so strong!! 😭 so happy to be participating in this challenge and continue to take care of my body❤️

Melissa

So good! Saw a huge improvement in multiple areas for this workout this week! I could barely do a deck squat a few weeks ago!

Meagen

Brittyn Elise

These endurance workouts always sneak up on you! Looking at it….seems not to bad….and ends up rockin’ my world

Heather

Meagan

Drenched in sweat but got it done! 💪🏼

McKenzy

Upped my weights on the overhead weighted lunges!

Heidee

I had a 1 year old climbing all over me every time I hit the ground but I did it 🤣 also could only get up with those deck squats like once without using my hand hahahaha

Carlie Bond

Straight up exhausted! Endurance kills me but I felt like I could do a little more today

Tiffany

Kate

Went over on the last 10min to get to rounds. That was harder than expected, but awesome!

Angela

Kindle

Jennifer Clements

Anyone else get (literally) stuck in the Deck Squat?! 😂

Tracy

Jodi

🔥🔥🔥 each circuit was difficult in its own way

Shelby

Courtnee

Holy shit!!! That was rough!!! But sooo good!

Mckenzi

Yazmin

Lisa

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!!!

Get through as many rounds as possible within the 10 minutes!

Push yourself!

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Bear Crawl

-Get into a elbow plank position ad hold for time

Elbow plank hold

Alternating Jump Lunge

AMRAP Circuit 1

- Stand with your feet just outside shoulder width apart with a weight in the goblet position
-Hinge at the waist until your upper body is almost parallel to the ground
-Drive your knees forward and drop your but down so that you are in a low squat position 
- Reverse the movement to the standing position

Kang squat

-Stand with a dumbbell on the ground in front of you 
-Squat down and pick up the dumbbell taking the dumbbell front the ground to overhead in one motion 
-Reverse the motion placing the dumbbell on the ground

Ground to overhead (15 each side)

- Lay on the ground with bent lags and your feet on the ground
- Hold a kettlebell overhead just off the ground
- Move the wight overhead and in between your feet as you sit up and stand to your feet
- Stand all the way up to full extension 
- Reverse the movement to the ground

Deck squat (kb)

10 reps on each side
- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises (10 each side)

AMRAP Circuit 2

Alternating Front Raise

Plank Toe Touch

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

Side lateral raise

- Perform jumping squats switching between narrow and wide stance each jump
Rich down and touch the ground between your feet each time you go wide

Touchdowns

AMRAP Circuit 3

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

DB Overhead Walking Lunge

-Lay on your back as you support your lower back with a pad or your hands
-Raise your legs straight up until the soles of your shoes are facing the ceiling 
-Lower and repeat

Lying leg raises

Lateral Lunge

AMRAP Circuit 4

W3/D4 Endurance

I only did 5 minutes, but I need to push myself a bit more. Looking forward to completing the 6 week challenge

Patricia

Kellie

Darcy

DEATH BY BURPEES

Michelle

Awesome. Finished 3 rounds right on time.

Sharli

FULL BODY CIRCUIT

Madison

RUBY

PLANK CHALLENGE

I’m soooo excited for this! This is giving me the push I need to really take my health seriously!!

Jennifer

TOTAL BODY TONE CHALLENGE - STARTS APRIL 25th

First workout back since having an unexpected surgery and it feels so good to be back! Thanks for all options of programs so I can ease back in!

W1/D1 Strength

Mckenzie Fredrickson

Dani

Jaclyne

W1/D2 Power endurance- Full body

Catie

W1/D3 Active recovery

W1/D4 Endurance

Wow!!! That was 🔥! I’m and literally dripping!!

I’m feeling so much better since starting your program a week ago!

W1/D5 Power endurance / Upper  focus

Emily

Just couldn’t complete the bike stuff because I didn’t have a bike at home. Tooo cold to sprint it’s 1 degree in the arctic Texas weather 😂🫣

W3/D4 Endurance

Community

More workouts from Aubrie Edgington