Name: Playbook - JTM FIT - W2/D4 Dumbbell AMRAP’s
Uploaded: 2024-03-27T11:08:07.276Z
Duration: 45 min
Description: W2/D4 Dumbbell AMRAP’s

Zeidan 

Jo🌸

Great workout, although I made a slight mistake when I read walkout pushups in the circuit A and I paid for it later when doing burpees😜🤣🙈

Przemek

As always looks easy , but it is very hard.

Rudenko

SO good! One of my favorite sessions. Sweet combination of movement, lifting, core…didn’t have assault bike or row available so I jumped rope. 👍

James

Vicario Brensley Phillip

Christian

7 rounds on first circuit 
4 and shoulders on second 

Hollow rocks feel much better

Mark

Discipline that’s all I can say!!! 👍🏽👍🏽💪🏽💪🏽💪🏽

Jason

Tony

Really good. Simple movements that get your heart beating and sweat running in a really good full body workout. 👊🔥👊🔥

I seriously can’t get enough of this program.

Anthony

Benjamin Marien

Quick and very effective workout! Did it during my sons nap time and felt great! Keep the workouts coming 👏👏🎉

Matthew

Loved this workout and added a couple other core moves to it, tuck & roll and another which I can’t remember the name 🙈

Roxane

Been doing this for 2 weeks and seen a big change - leaner and more define and functionally stronger! Feel like a boss

Mike

Amanda

I was gone for a minute but I knew I was going to be back soon. I'm back 🦍 🔥 Exercise on point 👌🏾#StayFocusedAndMotivated

Snooby Consty

These AMRAP’s were demanding 🥵🥵.. shoulders really burnt.. I enjoy/suffer with your fullbody workouts 🙌🙌

Cristian

Extremely efficient and challenging. Another winner

Wally Longo

Christopher

mervyn espie

Another good one… wasted at the end of the second AMRAP..

This was brutal. Really good workout. The second AMRAP is a murder fest.

Equipment Needed: a few pairs of dumbbells, cardio equipment (assault bike, jump rope, rower)

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout to Spider Lunge
- Back Lunge to T-Spine Rotation 
- Swimmer Push Ups
- Squat to Jump Squat 
- Shoulder Taps

Dumbbell AMRAPs: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 10 minutes. Perform as many reps/sets as you can of those 3 exercises in 10 minutes. Rest as little as possible in between exercises and sets. 

A) 10 Minute AMRAP
- DB Thruster x 8
- DB S. Arm Staggered Stance Rows x 8 (each arm) 
- Walkouts x 8

Once you complete AMRAP A, rest 1-2 minutes then start AMRAP B

B) 10 Minute AMRAP
- DB S. Arm Shoulder Press x 8 (each arm) 
- DB Back Lunges x 8 (each leg)
- Burpees x 8

Once you have completed both AMRAP’s, rest 1-2 minutes then start the cardio/core finisher.

Cardio/Core Finisher: Perform 20 seconds on the Assault bike followed by 10 seconds of rest. Then perform hollow rocks for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 total sets.

Cool Down: If you're looking to finish things off with some stretching, head over to the cool down/recovery tab and select one of those cool downs.

Warm-up: Perform each exercise for 45 seconds resting 15 seconds in between exercises. Do 1 set. If you have any other exercises that you like to do with your warm ups feel free to do those as well.

- Walkout Spider Lunge
- Back Lunge to T-Spine Rotation 
- Swimmer Push Ups
- Squat to Jump Squat 
- Shoulder Taps

- Start standing. Walk out to the high plank position. You can bend your knees when walking out and walking back in
- Bring one foot close and to the outside of the hand
- Pause for a second, then return to the high plank and do a spider lunge on the opposite side 
- Walk back up to the standing position
- That’s 1 rep

Modifications: do a simple walkout instead with no spider lunges

Walkout Spider Lunge

- 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

- Start by lying flat on your stomach with arms and legs extended
- Act as if you were doing swimming and circle your arms around and towards your lower back
- Touch your hands while reaching as far up your bak as you can
- Reverse the movement then place your hands on the floor at your sides
- Brace your core and press up to the high plank position
- Lower back down with control 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

Swimmer Push-ups

- Start with feet a little more than shoulder width with toes angled out slightly
- Push your hips back as you descend into your squat
- Lower down to 90 degrees or slightly below
- Make sure to keep your chest up, drive your knees outward and keep your heels on the ground
- Drive through your heels to stand tall
- Then, you will do a jump squat, jumping as high as you can and landing softly going right back down into the squat and repeat
- 1 squat and 1 jump squat = 1 rep

Modifications: shorten the range of motion on the squats. You can also break this up into two moves. Do a squat. Then, do a jump squat landing softly and with bent knees. Reset, then repeat.

Squat to Jump Squat

- Start in a high plank position with feet a little more than should width 
- Take one hand off the floor and touch the opposite shoulder while keeping your hips as square with the floor as possible 
- Repeat on the opposite side continuing to alternate sides 
- Keep core tight throughout the movement and hip squared to the floor!

Modifications: use an elevated surface like a low plyo box or bench

Shoulder Taps

Warm-up

Dumbbell AMRAPs: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 10 minutes. Perform as many reps/sets as you can of those 3 exercises in 10 minutes. Rest as little as possible in between exercises and sets. 

A) 10 Minute AMRAP
- DB Thruster x 8
- DB S. Arm Staggered Stance Rows x 8 (each arm) 
- Walkouts x 8

Once you complete AMRAP A, rest 1-2 minutes then start AMRAP B

- Start with feet about shoulder width holding the dumbbells in the front rack position. Keep those elbows up
- Push your hips back as you lower into the squat
- Keep your chest tall, drive your knees outward and keep your heels down
- Lower down to 90 degrees or slightly below
- Really keep your elbows up in the bottom of the squat
- Drive up through your heels to stand tall and explosively press the dumbbells overhead making sure to not arch your back when pressing
- Lower back down with control and repeat

Modifications: use lighter weight and or shorten the range of motion on the squat

DB Thrusters

- Stand in a staggered split stance
- Hinge forward at the hips
- Keep your back straight and spine neutral
- Row the dumbbell toward your hip and squeeze your lat 
- Lower with control
- Repeat on other side

—8 reps each side—

Modifications: use lighter weight and or shorten the range of motion on the hip hinge

DB Single Arm Staggered Stance Row

- Start standing
- Bend your knees and hinge forward placing your hands on the floor
- Walk your hands forward until you are in a high plank position. Hold for 1 second
- Walk back up to the starting position

Walkouts

AMRAP A

B) 10 Minute AMRAP
- DB S. Arm Shoulder Press x 8 (each arm) 
- DB Back Lunges x 8 (each leg)
- Burpees x 8

Once you have completed both AMRAP’s, rest 1-2 minutes then start the cardio/core finisher.

-Stand with feet about shoulder width with one dumbbell in the front rack position
-Brace your core and squeeze your glutes
-Press the dumbbell up overhead making sure not to arch your back while pressing
-Lower down to the starting position with control and repeat

—8 reps each arm—

Modifications: use lighter weight

DB Single Arm Shoulder Press

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees or slightly below 
- Keep your chest tall throughout and core braced 
- Drive through the heel of the front foot to stand tall
- Work both sides

—8 reps each leg—

Modification: use lighter weight and or shorten the range of motion on the lunges

DB Back Lunges

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

Modifications: take out the push-up. Take out the jump. Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall

Burpees

AMRAP B

Cardio/Core Finisher: Perform 20 seconds on the assault bike followed by 10 seconds of rest. Then perform hollow rocks for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 total sets.

*Assault bike alternatives: Double under's, rowing, sprinting, shuttle runs, high knees, jumping jacks

- Keep your chest tall and keep good posture throughout 
- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead. Upper back is slightly off the ground 
- Keep tension through the body throughout 
- Rock your body forward and back
- Don’t rock up so far that your feet touch the ground and don’t rock so far back that your legs are at 90 degrees. Find that middle ground

Modifications: hold hands to your sides and or bend your knees while rocking back and forth

Hollow Rocks

Cardio/Core Finisher

W2/D4 Dumbbell AMRAP’s

This workout is deceiving ! In a good way, looks easy but kicks you in the rear-side after the 1st two sets…. Loved it.

Rumi

Duncan

The Push-up into the Row was brutal after the third set 🔥 busted a good sweat it’s been a while 😮‍💨

Ignacio Araiza III

W1/D1 Dumbbell HIIT

Ohhh my days!! this HIIT is on a total different level 😃🥹

Loved every minute of it 🤛👍❤️‍🔥

I could only get three rounds in. I am rinsed!

David Dickinson

W1/D2 Bodyweight HIIT

One mile on the treadmill.  Foam rolling and mobility stretches.

James Nguyen

Did the cardio interval session. No row machine so alternated jumping rope and burpees. Got the heart going. 💗

Did W1D3 of the 6 week Shred challenge and it was 💲💲💲👊🔥👊🔥👊🔥

W1/D3 Mobility/Active Recovery

Elnaz

Tyler Mistelbacher

2x 10 min rounds is quite short, I added a 3rd AMRAP for a 47 min workout

Sunnee

W1/D4 Dumbbell AMRAP’s

Only managed 3 sets but did all 8 of the core exercises at the end although bloody tough. I have a cold today so not feeling as strong, still showed up 💪🏻

Mila Johnson

W1/D5 Calisthenics

Just the right workout after having to have a couple of days off due to a big knocking me off my feet

Absolute killer...especially when done after d5🙈🙈... what was I thinking🥵🤣🙈

W1/D6 Cardio/Core

I ran for 50 minutes on my Max Trainer M7 instead of resting.

Lisa

W1/D7 Rest Day

Nate

SHEEEESHHH—1 round of that ab finisher was no joke; for the main workout, never imagined 5 exercises could torch me so good 😵

Isaac

W2/D1 Dumbbell HIIT

Sovi

Intense but I loved it.... the finisher got me all shaking🥵👍💪

Great work out perfect pace ! Use of timers keeps me from being distracted and is an awesome tool 🤙🏼

Pete

W2/D2 Bodyweight HIIT

Fast paced walk, about 4km and streching afterwards👍

W2/D4 Dumbbell AMRAP’s

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