Name: Playbook - Jenny Campion - BODYWEIGHT AMRAP
Uploaded: 2023-09-12T03:31:53.816Z
Duration: 20 min
Description: BODYWEIGHT AMRAP

AMRAP - as many reps/rounds as possible. Don’t sacrifice form for speed! 

Record the number of rounds you complete and see if you can beat your score when you revisit this! Great way to test your fitness.

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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

Always good to have a bit of prep before moving fast and keeping the intensity up. Here’s a quick warm up.

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat, in a high plank position
- Walk your hands back towards your feet and stand up

Walkouts

-Start in a high plank
-Step one foot to the outside of the hand on the same side.
-Press opposite palm firmly into the floor and raise the other arm up towards the sky. Twisting through the upper back.
-Aim to stack shoulders when reaching up.
-Return back to start position with both palms on floor.

*rep count is per side

Low Lunge with Thoracic Twist - Alternate each rep!

*Weight is optional

-Get into a deep squat
-Elbows on top or between knees
-Gently move side to side feeling an opening in the hips
-Alternate gently guiding knees forward, keeping them lining up with the 2nd/3rd toe

Deep Squat Hold - Hip and Ankle Mobility

- From a standing position take a step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position by pushing up through the front leg
-Alternate sides each rep
- REP COUNT = per side (E.g 10 reps = 20 total)

Alternating Reverse lunge

Quick Warm Up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- elbows should look like an arrow from behind, not a T.
- Bend is about 45-60 degree angle
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Sit into a 1/4 squat
- take slow lateral steps. Keeping knee, hips and toes in line. Keep bodyweight centred.
-Do 3-5 reps in one direction before reversing until you hit total number of reps/time

*REP COUNT = total reps for both sides

Lateral walk

-squat and then jump
-absorb landing softly. The quieter the better.
Landing back into the bottom of a squat
-extend legs to stand back up and reset
-repeat

Squat jump to reset

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep lower back and upper back connected to wall at all times.
- Raise arms up to 90 degrees
- Press arms straight over head, trying to stay as close to the wall as possible
- As you press, notice if your low back starts to arch. Try to prevent this happening.
- Goal is to have arms stay as close to the wall as possible. With increasing mobility this will come.

Wall sit with Wall angels

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superhumans

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternative the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

REP COUNT = total for both sides

Plank Up Downs

- Start by standing with your feet together - 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 - Increase speed as you feel comfortable

BODYWEIGHT AMRAP

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