Name: Playbook - JTM FIT - Bodyweight Workout: 20 Minute Lower Body AMRAP🔥
Uploaded: 2024-03-27T11:08:07.251Z
Duration: 25 min
Description: Bodyweight Workout: 20 Minute Lower Body AMRAP🔥

Nabeel

Hannah

Had a little bit of a break last month back at it while raveling for work. Good one!!

Rob Kelly

Markus

It was great, lately I’m focusing on just body weight and increasing conditioning 👍🏼👍🏼

Jason

Karina Arnal Schmal

Patrick

Super when you only have 30min and no equipments 🔥

Drew

This is perfect for when I don’t have a lot of time or I’m really tired but need to stay consistent 👍🏽👍🏽💪🏽💪🏽👍🏽👍🏽 thanks J

Legs are spent. GREAT workout if you’re pressed for time

Christopher

Warm Up: Perform the prescribed reps of the exercises below with no rest in between exercises. Do 1 set.

-Jumping Jacks x 50
-Squats x 15
-Stretch Kick Back Lunge x 10 (each leg)
-Jumping Jacks x 50

Workout: AMRAP = As Many Rounds As Possible. Perform the prescribed reps of each exercise one after the other with as little rest as possible in between exercises. Complete as many rounds as possible of the circuit  below in 20 minutes. Rest as little as possible as keep good form throughout! How many rounds can you get?!

20 Minute AMRAP:

-Squats x 25
-Hamstring Walkouts x 10
-Jumping Lunges x 15 (each leg)
-Jump Squat w/2 Second Pause x 15
-Squat Hold x 30 Seconds

Warm Up: Perform the prescribed reps of the exercises below with no rest in between exercises. Do 1 set.

-Jumping Jacks x 50
-Squats x 15
-Stretch Kick Back Lunge x 10 (each leg)
-Jumping Jacks x 50

- Start by standing with your feet together and arms to your sides
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Try and be light on your feet throughout

Jumping Jacks

- Stand with feet a a little more than shoulder width
- Push your butt back and drive your knees outward as you descend in the squat
- Lower to 90 degrees or slightly below 
- Drive through the heels to stand tall and repeat

Modifications: shorten the range of motion on the squats

Bodyweight Squats

- Kick one leg straight forward and touch the toe with the opposite hand or get as close as you can. Keep your chest tall
- Step the same leg back and bring your knee down until both legs are at 90 degrees or slightly below 
- Drive through the heel of the front foot to step forward back to the starting position and repeat
- Work both sides

Modifications: shorten the range of motion on the stretch kick and the back lunge

Stretch Kick to Back Lunge

Warm Up

Workout: AMRAP= As Many Rounds As Possible. Perform the prescribed reps of each exercise one after the other with as little rest as possible in between exercises. Complete as many rounds as possible of the circuit  below in 20 minutes. Rest as little as possible as keep good form throughout! How many rounds can you get?!

1. Squats x 25
2. Hamstring Walkouts x 10
3. Jumping Lunges x 15 (each leg)
4. Jump Squat w/2 Second Pause x 15
5. Squat Hold x 30 Seconds

- Start in a little bit of an extended bridge position putting all of your weight in your heels

- Walk your feet out and in, engaging your hamstrings and making sure you keep your hips neutral 
- Switch the leg you walk out on each rep

Modifications: shorten how far you walk out  each rep. If this is still to difficult, then do the hamstring plank instead

Hamstring Walkouts

- Start by stepping back into a lunge 
- Lower down to 90 degrees or slightly below
- Explode out of the bottom of the lunge, jump as high as you can and switch your feet in mid air landing right into your next lunge
- Make sure to keep your chest up and core tight throughout

Modifications: shorten the range of motion on the jumping lunges. You can also do drop lunges or just regular back lunges

Jumping Lunges

- Start with a shoulder width stance
- Push your hips back and down as you lower into the squat
- Keep your chest up and drive your knees outward
- Reach parallel or slightly below and pause for 2 seconds keeping tension in your quads 
- Drive up through your heels extending your legs and jumping as high as you can
- Land softly, going into the next rep

Modifications: shorten the range of motion on the squats and or reset in between each rep. You can also take out the jump all together and do regular squats with a 2 second pause

Jump Squat w/ 2 sec Pause

- Stand with feet just outside shoulder width 
- Push hips back and lower down until parallel or slightly below
- Keep your chest tall throughout and keep tension on the quads the whole time

Modifications: shorten the depth of the squat hold

Squat Hold

20 Minute AMRAP

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