Name: Playbook - Chelsea Heiser - W5/D5
Uploaded: 2023-03-27T13:53:10.179Z
Duration: 40 min
Description: W5/D5

Full Body AMRAP- (as many rounds as possible).

 This workout is divided into 4 circuits consisting of 4 exercises within each circuit. You will set the timer for 10 minutes for each circuit. Complete the desired number of reps for each exercise. Once you have completed all exercises, you will continue repeating the circuit for as many rounds as you can before the 10 minute timer is up. 

Repeat this process for all 4 circuits. Rest when needed, but the goal is to complete multiple rounds in the given time. You can rest as much as needed in between each circuit.

Use the timer for each circuit. You will press start on the 10 minute timer and complete as many rounds as possible within the 10 minute time frame. Rest as needed.

- Start I’m a high plank position
- Perform renegade rows 
- Jump legs up towards hands into squat position 
- Lift dumbbells off the floor, curling them up toward the chest
- Press through your heels to come to standing position
- Press dumbbells overhead 
- Repeat sequence for desired number of reps

M: Man Makers

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a high plank position
- Lower body down onto one forearm then the other 
- Press through your palms to rise back up
- Walk hands back towards your legs and stand up

Walk out + commando

**10 reps per side

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral Lunge w/ Knee to Chest

**10 reps per side (20 total)

- Start with feet together
- Jump feet out wide while simultaneously squatting down and touching the floor with one hand
- Jump back to starting position 
- Repeat movement, touching hand with the other hand

Alternating Floor Tap Jump Squats

CIRCUIT 1: AMRAP

Use the timer for each circuit. You will press start on the 10 minute timer and complete as many rounds as possible within the 10 minute time frame. Rest as needed

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

E: Elevated dumbbell sumo squat

- Sit with your core engaged and a long spine
- hold a dumbbell in each hand with palms facing away from you
- With a slight bend in the elbow, bring the DBs out laterally until they are over your head (half circle movement pattern)
- slowly and controlled, bring the DBs back down in the same half circle movement until they are in front of you, just above your thighs
- Repeat until you’ve reached the desired number of reps

Dumbbell Around the Worlds

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

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

E: Elevated push up

CIRCUIT 2: AMRAP

CIRCUIT 3: AMRAP

CIRCUIT 4: AMRAP

0:00-2:00 warm up
2:00-3:00 walk (3-4 mph)
3:00-3:30 SPRINT (6-9 mph)
3:30-4:30 walk (3-4 mph)
4:30-5:00 SPRINT (6-9 mph)
5:00-6:00 walk (3-4 mph)
6:00-6:30 SPRINT (6-9 mph)
6:30-7:30 walk (3-4 mph)
7:30-8:00 SPRINT (6-9 mph)
8:00-9:00 walk (3-4 mph)
10:00-10:30 SPRINT (6-9 mph)
11:30-12:30 walk (3-4 mph)
12:30-13:00 SPRINT (6-9 mph)
13:00-14:00 walk (3-4 mph)
14:00-14:30 SPRINT (6-9 mph)
14:30-15:30 walk (3-4 mph)
15:30-16:00 SPRINT (6-9 mph)
16:00-17:00 walk (3-4 mph)
17:00-17:30 SPRINT (6-9 mph)
17:30-18:30 walk (3-4 mph)
18:30-19:00 SPRINT (6-9 mph)
19:00-20:00 COOL DOWN WALK

W5/D5

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