Name: Playbook - Claire Thomas - For Kobe - Bodyweight
Uploaded: 2024-02-02T19:19:09.000Z
Duration: 30 min
Description: For Kobe - Bodyweight

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.

Anissa

FRANKIE

Full body 🔥burn🔥 with this one! 🥵

Emily

Mayra Rodriguez 

Not fun, but such a great feeling from finishing 😅

Shea Borchers

Martina

Dora Bay

Sierra Keating

For Kobe - Bodyweight 

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

I created this workout in honor of Kobe Bryant the day he tragically passed away, which also happened to be on my 25th birthday. This workout is designed to be done at a basketball court, but it is not required. You will need approximately 50 ft of space to do sprints. If you’d like, you can also add in a basketball for an extra challenge and tribute to the legendary basketball player. For example: Dribble a ball while you do the sprints/ do ball push-ups instead of regular push ups...

Complete the following as fast as possible. Rest when needed.

Part 1: 
24 sideline to sideline sprints (50 ft) - down + back = 2 reps
When finished, immediately begin:

Part 2 - 24 minute AMRAP
Set a timer for 24 minutes & complete as many rounds of the following circuit as you can.
1:  JUMP SQUATS - 8 reps
2:  PUSH-UPS - 8 reps
3:  V-UPS - 8 reps
4:  BURPEES - 8 reps

Once time is up, immediately complete the following:

Part 3: 
24 sideline to sideline sprints (50 ft) - down + back = 2 reps

Shuttle sprints

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

Jump squats

- 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

Push ups

- Lay with your arms and legs extended
- Raise your legs, at the same time raising your upper body
- Reach for your toes
- Lower yourself back and try not to use momentum

V-ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

24 min AMRAP

For Kobe - Bodyweight

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

Tiffany

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

Marit

Eloise

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!

For Kobe - Bodyweight

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