Name: Playbook - JTM FIT - W3/D4 Dumbbell AMRAP’s
Uploaded: 2024-03-27T11:08:07.379Z
Duration: 45 min
Description: W3/D4 Dumbbell AMRAP’s

Jo🌸

Roxane

Przemek

Mark

Rudenko

Now I understand that AMRAP has specific exercises can be combined and Jay is a master in crearting them.

Nabeel

Grahm

Vicario Brensley Phillip

Christian

Markus

Loved the gradual build to a big burn finish. Really enjoyed the pacing.

Tony

Jelly

Another good workout from Jay. Had to increase weight which is good 👍

Amanda

Jonathan

matthew

Good pump… great sweat… got through 4 rounds of each AMRAP… loving it!

mervyn espie

Ohhh man almost didn’t make it to the end. Tough workout if you use challenge weights. These AMRAPS are 🔥🔥🔥

Phabion

These AMRAP workouts are absolutely brutal. Loved the flow and the first set killed me. Had to slow down for second set. Great workout.

Benjamin Marien

Equipment Needed: a few pairs of dumbbells, workout bench, cardio equipment 

Warm Up: Perform the prescribed reps of each exercise with as little rest as possible 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.

- Inch Worms x 10
- Lunge Complex x 5 (each side) 
- Scorpion Push Ups x 10 (5 each side) 
- Prone Pull Ups x 10
- Squat to Jump Squat x 10

Dumbbell AMRAPS: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 12 minutes. Perform as many reps/sets as you can of those 3 exercises in 12 minutes. Rest as little as possible in between exercises and sets. 

A) 12 Minute AMRAP
- DB Goblet Back Lunge x 8 (each side) 
- Bench Rows x 10
- Plank Skull Crushers x 12

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

B) 12 Minute AMRAP
- DB Hang Clean + Press x 8
- DB Incline Bench Press x 10 
- DB Hollow Pull Overs x 12

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

Cardio/Core Finisher: Perform double under's for 20 seconds followed by 10 seconds of rest. Then do sprinter sit-ups for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 total sets.
*Double under alternatives: Assault bike, rowing, sprinting, shuttle runs, high knees, jumping jacks

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 the prescribed reps of each exercise with as little rest as possible 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.

- Inch Worms x 10
- Lunge Complex x 5 (each side) 
- Scorpion Push Ups x 10 (5 each side) 
- Prone Pull Ups x 10
- Squat to Jump Squat x 10

- Start standing, bend at the waist and place hands on the floor
- Walk your hands out as far as you can keeping your core engaged
- Walk your feet up as close to your hands as possible keeping you legs as straight as you can
- Walk your hands forward again as far as you can and repeat

Modifications: Only walk your hands to the push up position

Inch Worms

- Complete a forward lunge, a lateral lunge and a back lunge
- Keep your chest tall and core braced throughout
- Step forward, laterally, and backwards using the same leg
- This entire sequence equals 1 rep

—5 reps each side—

Modifications: shorten the range of motion on the lunges

Lunge Complex

- Start lying on your stomach with your arms stretched out to the side in the shape of a T
- Take one foot and try and touch the opposite hand while keeping both arms in contact with the floor
- Return back to the starting position 
- Brace your core and press yourself to the high plank
- Lower down with control and repeat on the other side

—5 reps each side— 

*Do your best to not worm up out of the bottom of the push up. Really keep your core tight and press through your chest

Modifications: shorten how far you reach your foot towards your hand on the scorpion. If you aren't comfortable with the scorpion at all, do either a superman lift to push up or a push up spider lunge T frame

Scorpion Push-ups

- Lying flat on your stomach with arms extended, squeeze your glutes and lift up into the superman position
- Act as if you were holding on to a bar doing pull ups
- Pull your arms back keeping your elbows tight to your body and squeeze your lats
- Go back to the starting position staying in the superman hold position the whole time

Modifications: instead of holding the superman position the whole time, rest your arms on the ground in between each rep which will take stress off of your back and shoulders. You can also do regular superman lifts instead

Prone Pull-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

Warm-up

Dumbbell AMRAPS: An AMRAP stands for As Many Reps/Rounds As Possible. Set a timer for 12 minutes. Perform as many reps/sets as you can of those 3 exercises in 12 minutes. Rest as little as possible in between exercises and sets. 

A) 12 Minute AMRAP
- DB Goblet Back Lunge x 8 (each side) 
- Bench Rows x 10
- Plank Skull Crushers x 12

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

- Hold the dumbbell in the goblet position close to your chest
- Take a big step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees or slightly below 
- Keep your chest tall, core engaged and drive up through your heel on your front leg to stand up back to the starting position
- Repeat on opposite side

—8 reps each leg—

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

DB Goblet Back Lunges

- With your chest flat on an incline bench and a dumbbell in each hand
- Row the dumbbells towards your hips squeezing your lats
- Keep elbows tight to the body
- Slowly lower the dumbbells back down to the starting position

Modification: use lighter weight

DB Bench Row

- Start with your hands around shoulder width extended out in front of the body on an elevated surface. 
- Keep your core tight and maintain good extended plank position throughout
- Flex at the elbows lower your head towards your hands with control
- Reach 90 degrees or slightly below 
- Press back up through your triceps bracing your core
- Flex your triceps at the top then lower into your next rep

Modifications: use any kind of elevated surface like a workout bench or plyo box. You don't  have to use parallettes. The higher the surface is that you use the easier the exercise will be

Plank Skull Crushers

AMRAP A

B) 12 Minute AMRAP
- DB Hang Clean + Press x 8
- DB Incline Bench Press x 10 
- DB Hollow Pullovers x 12

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

- Start with dumbbells in each hand
- Dip down by slightly bending the knees
- Jump the dumbbells up to your shoulders
- Squeeze your glutes and brace your core then press the dumbbells overhead. Do not arch your back.
- Reverse the movement back down to starting position

Modifications: use lighter weight

DB Hang Clean + Press

- Seated on an incline bench with a dumbbell in each hand, arms extended up
- Lower the dumbbells down to the chest, bending at the elbows
- Lower to about 90 degrees or slightly below 
- Press the dumbbells up to starting position squeezing your chest at the top 

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

DB Incline Bench Press

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with the dumbbell right about eye level
- Maintaining the hollow position, lower the dumbbell back as far as you can with control then pull it back to the start position
- You must keep your lower back pinned to the ground the entire time. If you’re low back comes off the ground, shorten the range of motion on the pullover

DB Hollow Pullover

AMRAP B

Cardio/Core Finisher: Perform double under's for 20 seconds followed by 10 seconds of rest. Then do sprinter sit-ups for 20 seconds followed by 10 seconds of rest. That's one set. Do 4-6 total sets.

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

- Jump rope with the rope passing under your feet twice with each jump
- Try and keep legs relatively straight when you jump
- The wrists should be doing most of the work
- Really flick those wrists quick to get the rope to go around twice

Modifications: do regular jump rope

Double Unders

- Lying on the ground with lower back pinned to the ground, legs extended, and arms overhead
- Explosively sit up, bringing one knee in towards your chest and opposite arm up towards that knee as if you were sprinting 
- Hold for a second squeezing your abs
- Lower back down with control 
- Then do the opposite side continuing to alternate sides

Sprinter Sit-ups

Cardio/Core Finisher

W3/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 😃🥹

Zeidan 

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. 💗

James

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

W1/D3 Mobility/Active Recovery

I love these workouts as a supplement to my CrossFit workouts.

Christi Roorda

Elnaz

Tyler Mistelbacher

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👍

W3/D4 Dumbbell AMRAP’s

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