Name: Playbook - Cate Sanders - Day 5-Full Body-AMRAP
Uploaded: 2024-11-16T23:00:59.427Z
Duration: 20 min
Description: Day 5-Full Body-AMRAP

I really liked this workout! I modified the split squats though.

Brady

AMRAP

This workout consists of 1 AMRAP circuit. “AMRAP” stands for “as many rounds as possible”. Instead of giving me a set amount of work, it’s up to YOU to decide how hard you’re willing to push yourself in the allotted time.

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

Set a timer and complete as many rounds as possible for the following exercises.

10 exercises, 10 reps each, nonstop for 20 minutes!

- Place foot up onto the box or bench and push through your heel to stand up
- Bring the other knee up to balance
- Step down and repeat
- Alternate legs

Alternating step ups

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline Push Up

- Stand to the side of a box, bench or stable chair
- Step up to full extension, and lift opposite knee
- Keep your chest up
- Lower to ground and repeat

Side Step Up w/ Knee Drive(Left)

Side Step Up w/ Knee Drive(Right)

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Stand a few inches in front of the box or step
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

*If box jumps aren’t appropriate for you, try an air squat!

Box jumps

- Keep your forearm underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip a few inches and lift back up engaging your core

Elevated Side Plank w/ Hip Raises(Left)

Elevated Side Plank w/ Hip Raises(Right)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Day 5-Full Body-AMRAP

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