Name: Playbook - Heather Black - AMRAP Workout
Uploaded: 2021-01-18T11:45:02.445Z
Duration: 20 min
Description: AMRAP Workout

Ashley 

Darla Homer

Level 1

20 minute AMRAP

20 knee tucks
30 sec side plank, left
20 plank up-downs
30 sec side plank, right

Level 2

4 rounds

20 knee tucks
30 sec side plank, left
20 plank up-downs
30 sec side plank, right

20 minute time cap

20 minute AMRAP

20 knee tucks
30 sec side plank, left
20 plank up-downs
30 sec side plank, right

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

Knee Tucks

Support yourself on your side with your elbow directly under your shoulder.

Keep shoulders and hips stacked on top of each other.

Use your obliques to keep yourself in a tight, rigid position for as long as prescribed (or as long as possible). Switch sides and repeat.

(To decrease difficulty, bend the bottom knee and place it on the ground.)

Side Forearm Plank, Left

Start in a full plank position with hands directly under your shoulders.

Keep core tight and body in a straight line from head to heels. 

Drop one elbow to the ground, followed by the other elbow. You're now in an elbow plank position.

Press your hands into the ground, one at a time, to return back to a full plank position.

Repeat for the prescribed amount of reps, making sure with each rep to alternate which elbow hits the ground first and which hand you press up with.

Plank Up-Downs

Side Forearm Plank, Right

Level 1

4 rounds

20 knee tucks
30 sec side plank, left
20 plank up-downs
30 sec side plank, right

Level 2

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My core is on fire and I am pouring sweat.

Laura

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I have been doing these workouts everyday for a while now. I can already see huge results.

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Great. I’m pretty out of shape. Level 2 was hard but I got better as I went along.

Laurel

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Pouring sweat over here! What a great core workout.

I’m understanding the flow of the timer and everything better now. The UI seems more intuitive now. 👍🏼

Victor

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Sabina

Did this for 20 minutes straight with no breaks because using a timer is hard sometimes! 🤓 Got 5 rounds.

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