Name: Playbook - Eliza Katoa - 40 Min AMRAP
Uploaded: 2024-04-14T21:11:06.648Z
Duration: 40 min
Description: 40 Min AMRAP

Serena

Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

Amanda

Melissa Fenn

This workout is challenging but super fun! 

Today you have two 20 minute AMRAPS. You have four movements for each round. You will complete each exercise consecutively and rest as needed. 

Your goal is to repeat as many rounds as possible before the timer goes off. Maintain good form for every rep and bring the intensity.

Set a timer for 20 minutes. Perform each movement consecutively. Rest as needed and repeat for as many rounds as possible for time.

Alternating high plank dumbbell rotations

Keep a slight bend in your knee and keep that bend as you lower at the waist. Push your hips back and chest out and keep that weight on the same side as the leg that is planted. Keep the weight close to you as you lower down and once you get that deep stretch in your hamstring at the bottom of the movement (should be when you hit your knees or mid-shin) pause and then stand up, thrusting those hips forward and squeezing that glute at the top.

*Modify by holding onto a solid surface while you do this movement.

Single leg RDL w/ two dumbbells

Squeeze your glutes, engage your core and maintain good posture. Curl those dumbbell up in front of your body, keeping your palms up to the sky, then curl them outward to the side of your body, keeping your palms up. Control the weight up and down. Squeeze your biceps and don't rush through the movements.

​One curl in front of your body + one curl to the side of your body = 2 reps.

Standing in-n-out bicep curls

Hold a v-sit position and alternate punching those dumbbells out.

V-sit hold alternating dumbbell punch

20 minute AMRAP

Go into a wide stance. Feet should be slightly wider than shoulder width. Point your toes out and then squat down holding your dumbbells, keeping your arms straight. Maintain a straight back, engage your core and then as you stand, rotate those dumbbells so you perform a supinating curl.

Sumo squat to supinating curl

Step up onto a box or a bench and directly go into a low Scott Holt pause at the top and then step down one leg at a time. Ensure that your car is tight and engaged and maintain good posture.￼

Step up to low squat

Hop laterally over your dumbbell. Move quickly side to side and beers explosive and fast as possible. To modify this movement, you can step instead of hop.

Lateral hops over dumbbell

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

40 Min AMRAP

Geia

Braelyn

Hannah

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Luna

Tauni

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Julia

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Rebekah

Summer

marissa

Segia Auvae

Baylee Peterson

Dynamic Full Body - Gym

Wooo! Just the full body power I needed today!!

Lindsey

Suzanne

Massive cal burner run nearly had me at the end. Thanks another great sesh

Erin

Full Body Killer Supersets - gym

Sarah Hunsaker

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Jazmyn Folauhola

20 Min Full Body Blast

Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

Full Body Challenge

Full Body Descending Ladder Challenge

Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

Killer! Used it for my makeup day that i missed and it kicked my butt!

Body Weight Workout

Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

Pelepetua

Barbell/Dumbbell Full Body

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

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30 Min DB Only AMRAP

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Tonya

Zeina

550 Rep Challenge - Full Body

Roxana

40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

Strength & Conditioning Home W/ DBs

This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

Jess

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

I played catch up today and I’m glad i did because that was a great workout

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

One day I’ll like burpee’s but not today. Lol

Strength + Conditioning Killer Workout

Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

Functional full body work

Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

Functional Full Body

I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

Killer Strength & Conditioning

Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

Full Body Maddness

Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

Full Body Work (minimal equipment)

Strength + 15 Min AMRAP

Laura Carter

Full Body Work

Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

40 Min AMRAP

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