Name: Playbook - Cate Sanders - FULL BODY- 32 min
Uploaded: 2025-09-16T02:48:26.067Z
Duration: 32 min
Description: FULL BODY- 32 min

Accumulation AMRAP: Do all 6 rounds back to back. Complete as many reps as possible of each exercise for 30 seconds before moving onto the next. Rest only 10 seconds between each exercise.

You’ll build up to 6 exercises, and then reverse the whole workout!

*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

Complete as many reps as possible of each exercise for 30 seconds before moving onto the next. Rest only 10 seconds between each exercise.

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Round 1

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest , hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position
Modifications: Knee Pushups, Incline Pushups, Wall Pushups

Pushups

Round 2

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
*Modification: Air squats(no jump)

Squat Jumps

Round 3

- Lying face down on the ground, hands under chin, elbows out
- Raise both your torso and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position
Progression: Supermans

Low Back Extension

Round 4

- Find a wall or surface to lean back against
- Push hips back and lower down wall until knees are 90 degrees
- Hold position

Wall Squat

Round 5

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Low Plank

Round 6

Round 7

Round 8

Round 9

Round 10

Round 11

Round 12

FULL BODY- 32 min

Did exercises out of order but still got my heart rate up and sweaty!

Gabby

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

FULL BODY- 32 min

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