Name: Playbook - Heather Watkins - Week 1 Day 6: Full Body AMRAP (HOME)
Uploaded: 2024-04-23T23:11:47.733Z
Duration: 30 min
Description: Week 1 Day 6: Full Body AMRAP (HOME)

When burpees feel easy, you know it’s a killer workout!

Michelle Reynolds

Burpees still a struggle, but doing them anyways so I can crush them soon!!

Lacie Fallin

whew 💦 I think you were mad at us when you made that one! good finish to week one 💪🏻

Abby

Heather

Sasha

Melissa

Whew! Just as hard mentally as it was physically 🥵🔥 great workout!

Allison

Yes, yes, yes! I loved this workout, even though I might puke. 🤪😆
#mombod

Melissa Watson

Hannah

Mandi

Best workout of the week! Pushed myself and finished strong!

Katie Stagner

Love the videos being linked right in the workouts!

Kandice

Didn’t know how I was going to do that workout because I’m so sore! But glad it did! Already working out the soreness!

Sarah

🔥 Great start to my Saturday! 💪🏻

Ashley

Total body burn! Great way to start my Saturday!

Hailey

Erin

Week one done! 💪🏼 ✔️ 🏋️ #strongertogether2022

Lindsey

I did it!  First week in the books.  Feeling strong! 💪🏻👊🏻

Jacqueline

I made it 3 rounds in each. I did not do the 10 min timer. I just tried good form and a good workout.

Angela

Week 1 Day 6: Full Body AMRAP 🥵 

Let’s finish this first week STRONG - push those limits, rest for the designated time and push during the work time! 

There are 3 (10 minute) AMRAP circuits. complete as many rounds as possible of the movements in each circuit for that 10 minutes and then Rest up to 60 seconds before beginning the next AMRAP. 

Make yourself proud & don’t forget to let me know how much you crushed it! You got this! 🤜🏼🤛🏼

As Many Rounds As Possible - set your timer for 10 minutes and do as many rounds as you can starting with the first movement and ending with the last for each round. Quality > Quantity always, focus on form!

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- reps listed are “total” - split between both sides

Plank toe touches

10 MINUTE AMRAP

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Alternating Crossover Reach

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings

- From a standing position, with feet about hip-width apart, slightly bend at the hip and knees to come into a ¼ squat position. Shift your weight to your right leg and raise your left leg off the ground.

- Laterally bound to your left by pushing off with your right foot

- Try to land softly on your left leg, similar to your starting position, allowing your right leg to cross behind you and your right arm to cross in front of your body, mimicking a “speed skater”

- Upon landing, briefly pause to gain stability and control and jump in opposite direction, this time taking off with left leg

Skaters

Start standing with your feet together.
Forward fold with straight legs, and place your hands on the floor.

Walk your hands out until you are in a plank position with shoulders over your wrists.

Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints.

Press back up to your plank.

Walk your hands back in toward your feet, keeping your legs as straight as possible.

Roll back up to a standing position, with control.

Inchworm to push up

- Drive off your foot 
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides (reps are total reps, split between both sides)

Power Hops

Week 1 Day 6: Full Body AMRAP (HOME)

Third time doing this program, always love day 1!

MELISSA HARRIS

Week 1 Day 1: Upper Body + Cardio Conditioning

It kicked my butt and I loved it. I’m on day 2 and so thankful I started.

Samantha Parsley

Challenging but felt amazing afterwards! Thanks!!

Lindsy

Week 1 Day 2: Lower Body

30 minute walk at the park during lunch 🍁

Obsessed with this app! Love having the videos-so handy!! ❤️💪🏼

Chloe White

Katlyn Gentry

Week 1 Day 3: LISS

🔥🔥🔥 first time doing landmine press. I’m a fan of all the sets from today!

Amanda

Courtney

Week 1 Day 4: Upper Body + Core

Definitely feel the burn in my glutes this morning.

Week 1 Day 5: Glutes

Loved this workout! My arms are on fire! 👌🏻

Week 2 Day 1: Upper Body + Cardio conditioning

Week 2 Day 2: Lower Body

Used my husbands trainer bike because it’s yucky outside! Helped stretch these sore legs!

Yoga and stretching with a core circuit for today!

Week 2 Day 3: LISS

That ab circuit 😣 Hotel workout and while they have weights, I had to go heavy based on my options.

Whew feeling the burn but strong 💪🏻

Week 2 Day 4: Upper Body + Core

Glutes are on 🔥! Really felt every movement in this workout.🤩

Amelia Pyles

Week 2 Day 5: Glutes

Love these workouts! One of my favorites so far!

Lana Scherer

Jessica

Kayla

Week 2 Day 6: Full Body EMOM

It takes a lot for me to sweat, and this girl is soaked! 😳👌🏻

Week 3 Day 1: Upper Body + Cardio Conditioning

Favorite workout so far! I have a huge quad pump, even the hubs noticed! 😍💪🏼 Momma legs are shaking! 🤪👌🏻

Week 3 Day 2: Lower Body

Week 3 Day 3: LISS

My triceps are still killing from week 3 day one but this was a great workout ❤️

Megan Stevens

Week 3 Day 4: Upper Body + Core

Holy glutes!!!  My peaches are on fire!!!

I think those frog hip raises are my new favorite move! Holy booty burn 🔥

Week 3 Day 5: Glutes

Tamara

Quick and to the point, these are my fave!!

I’ve never done a workout like this, and I loved it! 💪🏼

Week 3 Day 6: Full Body Tabata

Not good that it’s also a hairwash day 😜

I used to dread upper body workouts, but it’s becoming my favorite day! My arms were like hello during the AMRAP!!

Mallory

Week 4 Day 1: Upper Body + Cardio Conditioning

Upped my weights and definitely feeling it this morning.

The lying hamstring curls are a game changer for me… I hurt my knee a few years ago and hamstring exercises usually hurt my knee but I could do those! And that finisher… 🥵

Week 4 Day 2: Lower Body

Feels so good to have this a active rest day in the middle of the week! Walking off the soreness is such a good feeling!

Week 4 Day 3: LISS

Those renegade rows with a push-up were the death of me and that core circuit had my abs on 🔥

Really felt the burn in the core circuit. Still struggling with renegade rows. Mostly the push up part & being able to steadily hold up my body weight. I’ll get there though!

Love the core work, I didn’t realize how much work I still have left to do in the core department at one year postpartum!

Week 4 Day 4: Upper Body + Core

One of my faves, even though I might puke! My whole body is shaking. Love it! 💪🏼💪🏼💪🏼

Week 4 Day 5: Glutes

🥵 this doesn’t look tough at first but definitely was!!! Loved the challenge.

Hayley

Week 4 Day 6: Full Body AMRAP

Whew! That was a tough one but a favorite for sure!

Omg.  I am dead.  Four rounds of finishers.  Just getting around to doing this.  I had some gym classes.  So not totally slacking!

Mindy Denton

Christine Jones

Week 5 Day 1: Upper Body + Cardio conditioning

I could definitely tell I was stronger than the last time I did these moves! The split squats were easier. Last time we did the split squat jumps I could hardly jump my one leg off the ground. This time I was able to get my foot off the ground and actually complete the exercise correctly.

Week 5 Day 2: Lower Body

🧘‍♀️ stretches & relaxes my full body. Def uses strength I've gained throughout challenge.

Mandy

Week 5 Day 3: LISS

Week 5 Day 4: Upper Body + Core

That was TOUGH 🔥 loved the challenge!!

Week 5 Day 5: Glutes

Definitely a favorite! Used to hate these types of workouts and now they’re my favorite!

Week 5 Day 6: Full Body EMOM

Week 6 Day 1: Upper Body + Cardio Conditioning

You smoked my legs this morning!!! Loved it!!!

On paper, that finisher doesn’t look bad but once you start doing it… 🥵

Week 6 Day 2: Lower Body

Week 6 Day 3: LISS

This felt so good! And I went up in weight from what I thought I could handle! 👌🏻💪🏼

Olivia Lester

Week 6 Day 4: Upper Body + Core

You got my glutes on fire again this morning. Loved it!!

Another fav! 🔥🍑 Let’s be honest, I loved them all🤪😍💪🏼

Week 6 Day 5: Glutes

My before and after isn’t much different, BUT I was way less out of breath compared to 6 weeks ago! I have 1 more workout to do, and I will have FINISHED the 6 week program! So proud of myself. I have NEVER stuck with any plan this long! Thank you, Heather! You’re an amazing person! 💜

I improved on everything and shed my mile down by a minute !💪🏼💪🏼

Week 1 Day 6: Full Body AMRAP (HOME)

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