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 1 Day 6: Full Body AMRAP (HOME)

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