Name: Playbook - Heather Black - AMRAP 1
Uploaded: 2021-01-18T11:45:07.112Z
Duration: 20 min
Description: AMRAP 1

I paired this workout with my rower workout. So good!

Ashley 

LEVEL 1

20 minute AMRAP

20 v-ups
40 bicycle crunches
20 sit ups
40 flutter kicks
20 toe touch crunches
40 mountain climbers

LEVEL 2

10 minute AMRAP

20 v-ups
40 bicycle crunches
20 sit ups
40 flutter kicks
20 toe touch crunches
40 mountain climbers

*make sure you mark the workout complete, no matter which level workout you do!

Start by lying on the ground, legs extended, toes pointed, and arms straight overhead.

The movement begins by raising both your legs and arms at the same time, reaching toward your toes with your hands. 

Your shoulders should come completely off the ground.

Return to the starting position and repeat for the prescribed amount of reps.

V-Ups

Lying on the ground, bend your knees at a 90 degree angle. 

Gently rest your hands behind your head, but don’t pull on your neck.
 
Lift your shoulders off the ground and try to touch one knee with the opposite elbow. Quickly switch legs and repeat. 

Continue alternating legs and elbows in a steady fashion, resembling the pedaling of a bicycle (thus the name).

Bicycle Crunches

Start by lying on the ground with knees bent and bottoms of your feet touching. Your arms should be stretched overhead. 

The movement begins by using your core to sit upright until you can touch your hands to your feet. 

Your upper body should be perpendicular to the ground at the top of each rep. 

Return to the starting position and repeat for the prescribed number of reps.

Butterfly Sit Ups

Start by lying on the ground with your legs extended, toes pointed, and arms resting by your side. 

Tuck your pelvis and activate your core muscles to keep your spine glued to the ground. DO NOT put your hands under your butt. That defeats the purpose of the exercise. 

Lift your legs about six inches off the ground and make small kicks up and down like you’re swimming. Keep your toes pointed. 

The closer your legs are to the ground, the harder the exercise becomes. Scale accordingly. 

(Typically, right + left = 1 rep.)

Flutter Kicks

While lying face up on the ground, lift your legs toward the ceiling. 

Keep legs as straight as possible.

Lift your shoulders off the ground and try to touch your toes with your hands. 

Repeat for the prescribed amount of reps.

Toe Touch Crunches

Start in a full plank position with hands directly under shoulders and legs fully extended.

Draw one knee toward your elbow. Quickly repeat with the other knee and elbow.

Continue alternating quickly while drawing your knee as close to your elbow as possible. 

Keep hips down and core tight. 

Repeat for the prescribed amount of reps.

(Typically, R+L = 1 rep.)

AMRAP 1

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