Name: Playbook - Emily Breeze Ross Watson - 20 Min AMRAP
Uploaded: 2023-03-13T19:05:06.780Z
Duration: 20 min
Description: 20 Min AMRAP

20 min AMRAP - As Many Reps as Possible 

10 Squat + side step  and squat (5 each side)
10 Burpees
10 Plank walk outs
10 Forward to bckaward lunges (5 each side)
10 Push-ups

- 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
- Your knees should be inline with your toes

Air Squats

- Bending at your hips and knees, reach down to put your hands on the ground
- Extend your legs out behind you and quickly hop into a push up position 
- Keeping hands on the ground, reverse the leg drive motion to bring your feet back under you
- Stand back to your feet 
- Increase speed as you feel comfortable

Burpees

- From a standing position, put your hands on the ground in front of your toes
- Gradually walk your hands forward past the press-up position out as far as you can stretch
- Slowly walk them back in to the starting position
- The walk out and back counts as one rep

Plank Walk Outs

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Can also be done in place or laterally

Lunges

- Holding DBs on your shoulders 
- Step backwards keeping your chest up
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Backward Lunge

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

20 Min AMRAP

Havilah

Hard but good! Haven’t been working for quit so time, but it was much needed! Thank you! ❤️

Ilinca

4 Rounds

I take much longer bc I’m pregnant and have to significantly slow things down but still got a good sweat

Megan

Great workout! Love that I can do it with my son too!

5 Rounds

AMRAP and EMOM

3 Rounds

6 Rounds

EMOM plus 3 Rounds

EMOM plus 4 Rounds

Don't let bodyweight exercises fool you....still a great challenge
.. especially those pushups.

Sukh

10 min EMOM plus 2 Rounds

3 Rounds and EMOM

Awesome workout, 

Being a mum of 5 children I love that your workouts are quick and effective.. 

Thankyou !!!

20 Min AMRAP

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