Name: Playbook - Claire Thomas - 24 min Bodyweight AMRAP
Uploaded: 2024-02-02T19:19:08.886Z
Duration: 24 min
Description: 24 min Bodyweight AMRAP

Tiffany

Michael

It's an awesome bodyweight workout for limited space.

David

A great little burner if you’re traveling and don’t have access to equipment!

Stephanie

Heather

That was tough even when shortened for time!

Andrea

Jolene

Alyssa

Sweaty one - vacation in humidity!! Love I could do this with no equipment needed!

Jenny Gessler

This was a lot harder than anticipated! 🥵🥵

Lisa

I'm dropping sweat with a huge grin on my face

Brenda

Lindsay

Jamie Vetter

perfect outdoor workout on a spring morning 😊👍🏽

lifted weights all week so i wanted to do some body weight today and i feel so strong!!!!

alicia

Jessica

Janel

Sydney

caitlin

First time doing a serious workout in a month & 1/2 & wow 🫣 good one to get back into it 👊🏻

Bailey

underestimated this workout!! holy smokes!!

Heidi

Loved this full body Bodyweight workout! So much sweat! 🔥😅

Hunter

yangBAE

Greg “Chico” Adams

Isabel N.

never sleep on a body weight AMRAP! 🥵🥵

Nina

Rough, I'm so out of shape, excited to get better every week

Sita

Annie

Jeanie 

Jennifer

Sarah

The directions were a little confusing - as far as reps if it was per side or not

Lauren

Another awesome,  sweaty and feeling everything 😉

Deanna

Breanna

Madelyn Wells

Lebogang

That was a good one, sweating so bad! Whew

Shannon

Love the quickness of this one! Short but left me in sweat 💦

Sebelia

Jenn

Day 1 road trip to Idaho! Did this after a short mtn bike ride in Utah❤️

Kyle

Becca

This is the PERFECT workout when short on time.  Want a pump and shred.  I feel strong lean and sexy!!

Amanda

Ashley

My arms are killing me on this one today!

Tiffiny

Maureen Abayare

Holy obliques need to work on those! Amazing workout I’m soaked in sweat!!👏🏼👏🏼👏🏼

Tabitha Bryson

Bodyweight AMRAP - 24 mins

Warm up: Before you begin, I recommend completing the Home Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Set an 8 minute timer & complete as many rounds as possible of the following 4 exercises. Rest 90 seconds before beginning the next circuit.

- Keep your chest up and shoulders rolled back
- Step back and bring your knee down until both legs are at 90 degrees
- Push through your heel to come back up
- Stepping the same leg forward 
- Bring your back knee down until both legs reach 90 degrees
- Repeating back and forward for time or reps
- Complete desired reps then repeat on the opposite side

•Pendulum lunge•

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly 
- Repeating the entire sequence for time or reps

•Squat to jump squat•

- Raise one leg off the ground, pulling your knee toward your chest
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pause at the top
- Lower back to starting position with control
- Repeat on the opposite side

•Glute bridge marches•

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

•Skaters•

8 min AMRAP

Set an 7 minute timer & complete as many rounds as possible of the following 4 exercises. Rest 90 seconds before beginning the next circuit.

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement
- Lift one hand and tap the opposite shoulder
- Repeat the sequence on the other side
- Working back and forth for time or reps

•Push up + shoulder tap•

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair 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

•Dips•

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

•Feet elevated pike push ups•

- Start in a high plank position
- Alternately row one arm up, squeezing your back
- Maintain a tight body position throughout the moment

•Alternating plank row•

7 min AMRAP

Set an 6 minute timer & complete as many rounds as possible of the following 4 exercises.

- Keep your hand underneath your shoulder, and feet split 
- Press your hips toward the ceiling to make a straight line from head to toe
- Tuck your top knee in toward your chest, bring your top elbow to meet your knee
- Complete desired reps then repeat on the opposite side

•Side plank crunches - top leg•

- Keep your hand 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
- Tuck your bottom knee in toward your chest, bring your top elbow to meet your knee
- Complete desired reps then repeat on the opposite side

•Side plank crunch - bottom leg•

- Positioned in a high plank 
- Alternately bring one knee to the outside of each elbow
- Maintaining a strong core throughout the movement

•High plank knee to elbow•

- Positioned in a high plank
- Use your hands for balance
- Jump your feet laterally back and forth
- Land softly

•High plank pop-overs•

6 min AMRAP

24 min Bodyweight AMRAP

It’s the ones that don’t look terrible that hurt the most ❤️‍🔥

Wow that was harder then it looked!!! Really good full body workout!!

Natalie Daniels 

Woo! This was perfect. I’m trying to keep consistent with exercise and only had time for a quick home workout. This worked great and I’m sweating! 
PS: they should make a proud sweaty emoji.

Claire

15 Min Bodyweight “The Chief”

One of my favorites! It’s a staple in my weekly workouts! 🍑🔥❤️

Laurel

Andrea Stolzer

Awesome one machine full body workout! One of my new favorites!

Full Body - Cable Machine Only

Meagen

Marit

Emily

19 min Dumbbell TABATA

Great no weight workout. Highly recommend this one

Kellye

Tried to come up with every excuse in the book to not go to the gym today, but I made it!! This was a solid workout to do!

Jenn Watkins

1000 Rep Challenge - Bodyweight

Viktoriya

Wall balls have got to be my favorite exercise!

Julie

Functional Full Body - 18 mins

Alana

McKenna

Bodyweight Burner

Love this quick and challenging full body!

Carlisa 

Carly

Loved how quick and effective this style was!

20 min - Kettlebell TABATA

Živilė

That was a burner!! Got 14 rounds!!🤮🤮

Cindy Weaver

As much as I wanted to give up half way through the AMRAP I didn't! And it's a great sweaty workout if you have 30 minutes.

24 min Bodyweight AMRAP

Community

More workouts from Claire Thomas