Name: Playbook - Chelsea Heiser - Full Body AMRAP (Home/Gym)
Uploaded: 2022-10-26T13:31:46.698Z
Duration: 45 min
Description: Full Body AMRAP (Home/Gym)

AMRAP- as many rounds as possible. You will set the timer for 30 minutes for the entire workout. Complete the desired number of reps for each exercise. Complete as many rounds of the circuit as possible within the 30 minutes. The goal is to move quickly from exercise to exercise and to rest as needed once you have completed each exercise. As soon as you feel that your heart rate has come down enough, start over with exercise 1 and run through the circuit again. Continue this sequence until the 30 minutes is up.

*10 reps per side

- From a standing position take one step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position 
- Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Start in a high plank position with a dummbell in each hand
- Keeping your core engaged, row one dumbbell then row the other dumbbell
- Jump feet in to a low squat position 
- Curl dumbbells up toward shoulders by engaging the biceps
- Reverse the motion and repeat

Renegade Row into Squat + Bicep Curl

**for home workouts: use a dumbbell if you do not have access to a kettlebell

- Start with kettlebell in one hand
- Bend at the waist and knees bringing the kettlebell between your legs
- Drive with your hips engaging your glutes
- Swinging the kettlebell up to shoulder height
- Alternating hands at the bottom
- Reversing the swing back to the start

Alternating single arm kettlebell swing

- Start in a high plank position
- Drive your knee towards the opposite elbow then repeat with the other leg 
- Hop your feet in and jump vertically as high as you can
- Repeating the sequence for time or reps

Cross Mountain climbers to vertical jump

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

**FOR HOME WORKOUTS: PERFORM JUMPING JACKS IF YOU DON"T HAVE ACCESS TO A JUMP ROPE

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

Full Body AMRAP (Home/Gym)

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