Name: Playbook - JTM FIT - Bodyweight Workout: Full Body 20 Minute AMRAP💪🏻
Uploaded: 2024-03-27T11:08:07.230Z
Duration: 30 min
Description: Bodyweight Workout: Full Body 20 Minute AMRAP💪🏻

Kaiden

Markus

Andrew Hartman

Dips while lungs are taxed are always so brutal

Jonathan Z Cohen

6 reps away from completing 4 rounds.. tough..🥵☺️

Kristyna

Patrick

What a sweat! 4 rounds. More core would improve this killer wod

Raffaele

3 rounds plus to jump throughs… heart beating… good sweat… awesome…👊🔥👊🔥

Mark

Back on body weight this week and it’s a great pump 💪🏽💪🏽💪🏽

Jason

Adam

Warm Up: Perform each exercise for 50 seconds resting 10 seconds in between exercises. Do 1 set.

-Walkout Push Ups
-Back Lunge w/ T Spine Rotation
-Superman Lift to Push Up
-Bodyweight Squats 
-High Knees

Full Body 20 Minute AMRAP: Perform as many rounds/reps of this circuit as possible in the 20 minutes. Rest as little as possible throughout and make sure to maintain excellent technique on all exercises!

-Wall Walks 3
-Pull Ups x 7
-Jump Throughs x 10
-Jumping Lunges w/ 2 Sec Pause x 10 (each leg)
-Dips x 12
-Jump Squats x 20

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform each exercise for 50 seconds resting 10 seconds in between exercises. Do 1 set.

-Walkout Push Ups
-Back Lunge w/ T Spine Rotation
-Superman Lift to Push Up
-Bodyweight Squats 
-High Knees

- Start in standing position 
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position
- Lower down into the push-up keeping your elbows tight to your body until your chest lightly touches the floor
- Press yourself up bracing your core until your arms are locked out
- Then walk back up the starting position

Modifications: shorten the range of motion on the push ups or remove the push ups altogether and just do walkouts

Walkout Push-ups

- From a standing position take one big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- As you descend in the lunge bring the arms forward 
- Twist the upper body in the direction of the front leg 
- Keep your chest tall be core engaged 
- Lower arms as you stand back up to the starting position
- Repeating on the opposite leg

Modifications: shorten the range of motion on the lunges

Back Lunges w/ T-Spine Rotation

- Lying face down on the ground, arms and legs extended. Turn your thumbs towards to ceiling 
- Engage your glutes then lift your arms off the ground contracting your entire back and shoulders
- Lower back to starting position with control
- Then, bring your hands to the sides of your body 
- Brace your core, press yourself off the ground to high plank position keeping your elbows tight to your body
- Lower back down to the bottom of the push up and repeat

*Avoid worming up out of the bottom of the push up. Really brace your core and press through your chest

Modifications: go from the knees on the push up

Superman Lift to Push-up

- 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

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

Warm Up

Perform as many rounds/reps of this circuit as possible in the 20 minutes. Rest as little as possible throughout and make sure to maintain excellent technique on all exercises!

-Wall Walks 3
-Pull Ups x 7
-Jump Throughs x 10
-Jumping Lunges w/ 2 Sec Pause x 10 (each leg)
-Dips x 12
-Jump Squats x 20

- Start in the high plank position with feet right up against a wall
- Lift a leg up on the wall and walk your hands in as you walk your feet up the wall
- Make sure to keep your arms locked out and core braced as you walk up to stabilize your body
- Bring your chest to the wall and hold for a second
- Start to walk your hands and feet back to the high plank with control
- Don’t let your body just flop to the ground 

Modifications: don’t walk all the way up the wall. Only walk up as far as you feel comfortable then walk back down with control

Wall Walks

- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats 
- Lower back down with control until your arms are fully extended and repeat 

Modifications: use a resistance band to assist with the movement. You can do bodyweight rows using a TRX or rings. You can do jumping pull ups

Pull Ups

- Start in the high plank on the parallettes with shoulders over the wrists and core tight
- Jump your feet  forward, tucking your knees into your chest, into a reverse plank position 
- Jump back to the starting position and repeat 

Modifications: 

- Jump through to the reverse plank position then disengage and walk your feet back to the starting position and repeat
- Use higher bars which will make it easier
- If you don't have parallettes you can stack plates on each side the same distance that the bars would be, you can use two low plyo boxes or benches. The bars or whatever you use, should be anywhere from 12-16 inches high

Jump Throughs (Parallettes)

- Start by stepping back into a lunge 
- Lower down to 90 degrees or slightly below and pause for 2 seconds
- 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
- Hold for 2 seconds then repeat
- 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 with a 2 second pause

Jumping Lunges w/ 2 sec Pause

- Grab the parallel bars and support your body up with straight arms
- Lower your body by bending your elbows while leaning slightly forward
- Lower down until your shoulders are at 90 degrees or slightly below 
- Press your body back up to the starting position keeping your core tight and flexing your triceps at the top 

Modifications: shorten the range motion or do bench dips instead

Dips

- 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 then 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

Jump Squats

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Thx

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