Name: Playbook - Holly Fielding - HIIT AMRAP
Uploaded: 2024-01-18T19:44:22.750Z
Duration: 60 min
Description: HIIT AMRAP

⭐️ AMRAP TIME!!! You will perform 4 circuits of 10 mins. You will have a circuit that you will “Tap In” at the beginning & “Tap Out” at the end! It’s the SAME exercises, to warm up at the start then burn out at the end!

▫️The goal is to do as many rounds as you can during that 10 mins (once again take notes of how many you complete, because you will see this workout one more time) 

▫️You will REST AFTER THE 10 MINS, push through the whole 10 Mins, if you need to SLOW the PACE but KEEP MOVING! DON’T STOP!!!

▫️You will perform this circuit at the beginning at the end of the workout

⭐️ FORM:

▫️Jump rope with the rope passing under your feet once each jump

Jump rope

⭐️ FORM:

▫️Stabilize body on bench, have head slightly hanging off to be able to extend a little further down, gently lift your head and shoulders off the bench, contracting your abdominals, pause briefly, and lower back down

⭐️ OPTION:

▫️Perform a regular Crunch on the floor

Bench Crunches

⭐️ FORM:

▫️Push your hips/Heals back as you come down, and explode up

⭐️ OPTION: 

▫️Take out the jump and perform regular wide Sumo Squats

Jump squats

⭐️ TAP IN

⭐️ FORM:

▫️Bring elbows by sides, stack arms below shoulder, perform Tricep push-up on knees, and bench knees to perform a butt kick from plank position

⭐️ OPTION:

▫️Take out the donkey kick and perform Tricep push ups by themselves

Tricep push-up into donkey kick

⭐️ FORM:

▫️Be sure you have a box or bench that won’t slide during these, stack arms below shoulders, and engage Abs as you drive knees into Chest

⭐️ OPTION:

▫️Take out the bench or box and perform regular Mountain Climbers

Elevated Mountain Climbers

⭐️ FORM:

▫️Begin by standing tall, bend at the waist and place hands on the floor, walk your hands out until your body is flat, and walk your hands back towards your feet reversing the movement back to starting position repeating the entire sequence for time or reps

Inchworm

⭐️ FORM:

▫️Place your feet wide apart, place Dumbbells on shoulders, bend knee to follow toes, and rotate between legs

⭐️ OPTION:

▫️Take out the Dumbbells and perform a body weight wide lateral lunge

Lateral lunge (dumbbells)

AMRAP #1

⭐️ FORM:

▫️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, and jump up in the air and bring your hands over your head

⭐️ OPTION:

▫️Take out the jump and walk hands to knees after you push-up off the ground

Burpee

⭐️ FORM:

▫️Lying face down on the ground, arms and legs extended, with dumbbells in hands raise both your arms and your legs, bring arms into 45 degree angle, engaging your glutes as you lift, pause at the top, lower back to starting position

⭐️ OPTION:

▫️Take out Dumbbells and perform body weight super man inn & outs

Superman inn & outs

⭐️ FORM:

▫️Begin in a supine position with arms overhead and legs bent, bring your knees to your chest, bring weight over knees, extend back to supine position, and keep legs and arms off the ground during all the reps 

⭐️ OPTION:

▫️Take out the dumbbell and perform same movement with body weight

Jack knife crunch

⭐️ FORM: 

▫️ Step up onto bench, explosive jump with knee drive

▫️Be sure you have a stable bench or box for these 

⭐️ OPTION:

▫️You can do step ups without the jump and drive your knee up while foot stays stable on the bench

8 REPS EACH SIDE = 16 REPS

Knee drive bench step ups

AMRAP #2

⭐️ FORM:

▫️Hold Dumbbell with both hands, step down, onto knees, then into squat, and stand upright then repeat 

⭐️ OPTION:

▫️Take out Dumbbell and perform same movement with body weight

Dumbbell knees to squat

⭐️ FORM:

▫️Step into backwards lunge, press body up into a jump, and alternate between both legs 

⭐️ OPTION: 

▫️Take out the jump and perform reverse lunges

8 PER SIDE

Reverse lunge knee up

⭐️ FORM:

▫️Begin with a dumbbell in one hand and feet hip width apart, lower dumbbell down to mid shin level while straightening your leg behind you, lift dumbbell back up while bringing your hips forward to starting position, and if you can try not to let foot going back touch the ground between reps

⭐️ OPTION:

▫️Take our Dumbbell perform same movement by reach down

8 EACH SIDE = 16 REPS

Single arm/leg DB RDL

⭐️ FORM:

▫️Jump onto bench into squat, fully extend out of squat, and step off the bench 

⭐️OPTION:

▫️Take out the jump and step up then perform squat and step off, OR step up on bench and then step off and squat on the ground

Bench Jump squat & step off

AMRAP #3

⭐️ FORM:

▫️Send weight back into heals and Glutes during Deadlift, make sure you are upright before you row, and then go into upright row with elbows rising up to be parallel with Shoulders

⭐️ OPTION:

▫️Perform movements separately, 5 deadlifts & 5 upright rows

Deadlift to upright row

⭐️ FORM:

▫️Go light with these, drive weight overhead during the wide jump, and bring weights down to shoulders during close stance jump 

⭐️ OPTION:

▫️Perform regular Jumping Jacks

Weighted Jacks

⭐️ FORM:

▫️Start flat on your back, bring arms above head, engage abs and use core to rock forward/backward, and lightly tap feet on ground

Hollow Rock

⭐️ FORM:

▫️Stack arms below Shoulders and keep core tight to keep lower back from slouching

⭐️ OPTION:

▫️Perform same movement on your knees

HIIT AMRAP

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