Name: Playbook - Kammi Kurtz - Full Body AMRAP
Uploaded: 2024-05-14T04:51:53.366Z
Duration: 36 min
Description: Full Body AMRAP

This full body AMRAP is a toasty one! You will start with 2 min row at the beginning of every set and you only do this once. Then do the other two exercises as a superset, 4 sets. End the whole workout with an extra round of rowing! Can sub the row for burpees or a run if you don’t have a machine with you!

Do the 2 min row once at the beginning of the set and follow it by the superset! Do 4 rounds of the superset before starting the next circuit!

- Work for time, distance, or calories
- Increase speed as comfortable

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then step the second foot back into a reverse lunge.

Dumbbell box step ups with reverse lunge

Set 1

In a high plank position, lower yourself onto your elbows one at a time to a plank.
Come back up onto both hands.

Plank up downs

With one heel on a box and the other straight in the air, lift hips off the ground as if doing a glute bridge on the ground.
You want to push the bottom of the foot that is in the air, toward the sky. Come back down and repeat on both sides.

Elevated single leg glute bridge

Set 2

The final round of exercises! Repeat 4 times through (minus the row.)

Doing a tricep dip on a box or bench, lower your body down at the elbows. Push off to bring yourself back up and then touch opposite arm to opposite leg. Do another tricep dip and then to the other arm/leg.

Tricep Dip Toe Touch

With a band wrapped around a sturdy object, hold handles in each hand. Get into a Superman position with legs off the ground and pull the band down like a lat pull toward your chest. Extend arms back out. Aim to keep legs off the ground the entire time!

Full Body AMRAP

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