Name: Playbook - Crystal Renee - AMRAP
Uploaded: 2023-01-02T04:58:44.029Z
Duration: 30 min
Description: AMRAP

Great workout! That last round took some serious will power!

Meghan

Great Work out! I had a little bit of coordination muscle memory to do with the one arm squat lift move.😂 modified with a little bit of a shorter run. Thanks for the challenge.

Jenise

Who’s ready to sweat?! This AMRAP (as many rounds as possible) in 30 minutes will have your entire body burning!

Drop a comment below how you liked it after you kill it! 💪🏼

Do as many rounds as possible!!
(Advanced athletes try 4-5 rounds)

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

*15 on each arm

✨Modification- Superman push-ups or modified superman push-ups *15 total

Dumbbell renegade rows

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

*10 on each arm

Dumbbell single arm hang snatch

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

✨Modification- burpees or modified burpee

Dumbbell devil press

Run 100 meters

AMRAP

You know it’s a good day when you’re 20 year old daughter says, “ your legs are so toned… I wish I had legs like you!” Thanks Coach Crystal for helping me make my dreams come true.🙌🏼

Bodyweight HIIT

I’m not gonna lie…I’ve never been able to do a pull up. Your  cousin Karaline was able to do 12 at one point. But me….I missed the gene. #goals

5 Round Killer!

Worked out  with my 24-year-old daughter and she felt inspired by me. That made my day. These workouts are so great for cardio and strength.

Was that 3:59 record for one round? Smoked me! Took me 30 min

Jera Donner

1000 rep HIIT👊🏼

Full body burn! 🔥

My lack for detail bit me today. I thought I was supposed to do 40 reps of each exercise 5x. On the third exercise I thought, there is nooooo way!!! To my joy, I was only supposed to do it 40 seconds.😂It pays to follow directions. That won’t be happening again!

28 min EMOM

Crystal, Jenise had me work out with her today. What a great work out we had together. Thanks for putting this together!

Crazy 8’s

Thanks Crystal for giving my family and I workouts that we can do from anywhere in the country while RVing as a family!

Thank you for making my life so much easier! It’s nice to be able to get up I know that all I have to do is follow (try😂) you for 30 minutes and I’m good.

AMRAP

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