Name: Playbook - Heather Black - AMRAP 5
Uploaded: 2021-01-18T11:45:17.796Z
Duration: 20 min
Description: AMRAP 5

Level 1

20 minute AMRAP

10 side plank dips each
15 toe touch crunches
20 flutter kicks
10 ab circles, each direction
15 heel touches
20 alternating v-ups

Level 2

20 minute AMRAP 
10 side plank dips each
15 toe touch crunches
20 flutter kicks
30 seconds rest
10 ab circles, each direction
15 heel touches
20 alternating v-ups
30 seconds rest

20 minute AMRAP

10 side plank dips each
15 toe touch crunches
20 flutter kicks
10 ab circles, each direction
15 heel touches
20 alternating v-ups

Begin in a side elbow plank on your right side with straight legs and your feet and hips stacked on top of each other.

Keep your shoulders stabilized with your elbow resting directly under your shoulder. 

Lower your hips to the floor, touching the ground if possible.

Press up through your obliques to lift your hips and return to a side plank.

This completes one rep. Repeat for the prescribed amount of reps, then switch sides.

Side Plank Dips

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 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

Start by laying on your back, legs fully extended.

Rest your hands gently behind your head but don’t pull on your neck.

Raise your shoulders off the ground and rotate your upper body in a clockwise motion. 

Repeat for the prescribed amount of reps, then do the same, but counterclockwise.

Ab Circles

Start by lying on the ground with your knees bent and feet flat on the floor. Arms are resting by your side.

Raise your shoulders off the ground and lean to one side, touching your heel with your fingertips.

Lean to the other side and touch the opposite heel. 

Continue alternating sides for the prescribed amount of reps.

(Typically, right + left = 1 rep.)

Heel Touches

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

The movement begins by raising one arm and the opposite leg at the same time, reaching toward that foot with your hands. 

You will then do the same thing with the other arm and opposite leg. 

Your shoulders should come completely off the ground with each rep.
 
Continue alternating left and right for the prescribed number of reps. 

(Typically, each time you lift your leg counts as one rep.)

Alternating V-Ups

Level 1

20 minute AMRAP

10 side plank dips each
15 toe touch crunches
20 flutter kicks
30 seconds rest
10 ab circles, each direction
15 heel touches
20 alternating v-ups
30 seconds rest

AMRAP 5

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