Name: Playbook - KICK IT With Kay - 30 MIN AMRAP WORKOUT
Uploaded: 2024-01-01T12:36:37.657Z
Duration: 30 min
Description: 30 MIN AMRAP WORKOUT

Emma Mathews

Complete each exercise back to back as many rounds as possible for 30 minutes! Rest 60-90 seconds between rounds. 

It’s only 30 min- GIVE IT ALL YA GOT!!  You should be dying at the end haha

 You’ll be sweating from head to toe with this AMRAP circuit incorporating hiit, functional, & strength training

- Work for calories
- Increase speed as comfortable

Bike erg

-use a medium weight (nothing toooo heavy because we are doing these for 30 whole seconds without resting!) 


Form:
1. Think about elbows leading the bar up towards your chin 
2.then quickly flipping your wrists so that your palms are now facing forward and the bar is at your chest
3. Press up into a shoulder press overhead from here
4. Reverse the movement with control to go back to the start and repeat

Barbell Clean & Press

Complete one RDL right into one deadlift. One of EACH=1 REP 

-keeping barbell close to you, slight bend in knees, lower barbell towards ground (bar almost grazing against your knees as hips send back towards back wall) stop once you feel that good stretch in your hamstrings (don’t go too far!) 

- hinging from hips, spine in straight line.

-Row barbell from out in front of you back towards your belly button, elbows stay in towards your sides 

-return to start

Bent over row to RDL

1 rep=1 squat jump & 1 pulse 


*MODIFICATION: if you have bad knees do these Bodyweight only 

*MAKE SURE YOU LAND GENTLY WITH BENDED KNEES AND DONT USE TOO HEAVY OF WEIGHTS… we aren’t trying to tear up your joints here lol 






- Hold two weights by your sides or barbell(or dumbells) on shoulders
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly
-come up partially to complete one pulse squat 
-go right back into another rep

Weighted Jump Squats

Alternating reps! (10 reps each leg per set)
Go for speed here but still control the way down 

- Start a few inches away from the box with a dumbbell in each hand or barbell on shoulders 
- 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 second foot and repeat on opposite side

Dumbbell box step ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Can use resistance band or machine assist if needed to be able to get to 12 reps

Pull ups

As many as you can in your toes! If needed can go to knees for modification

Push up

-weight is optional here! But recommended for a challenge

-keep feet planted and weight in towards your body 

-think about curling your pelvis towards belly button to sit up and control back down

Weighted Sit up

- Jump rope with the rope passing under your feet once each jump going as fast as possible to do as many reps in 30 sec

Jump rope

30 MIN AMRAP WORKOUT

Sweaty full body 💦

Emmie

HIIT

FULL BODY SESH

Sweaty sesh

HIIT SWEAT SESH

Had my sister workout with me on this one ….we both ended  on floor gasping for air 😂!! Great workout

Steffany Hernandez

HIIT 💦🥵

HIIT DAY 🤌🏼 Brutal in the best way

HIIT 🤌🏼😅

Quick and very effective! Enjoyed this one 🥰

SWEATY FULL BODY

SWEAT SESH FULL BODY HIIT

FULL BAWDY SWEAT

FULL BODY SWEAT: HIGH INTENSITY

HIIT 💦

SWEAT SESH

Full body killa

I loved it!! Such a good workout to start your day!

Valerie

Do from Anywhere HIIT! (No Equipment)

Lauren Cowley

SWEATY FULL BOD (will have ya drenched)

HOT GIRRRRL FULL BODY 🤪

INTENSE High Intensity FULL BODY

FULL BAWDY HIIT

Struggled on this one but i got it done 💪🏼

High Intensity Full Body

5 ROUND HIIT CIRCUIT

FULL BODY WORKOUT! SWEAT SESH

HIGH INTENSITY FULL BODY KILLA

FULL BODY GAS 😮‍💨

FULL BODY! Intense sesh

FULL BAWDY SWEAT SESH💦

FULL BODY WEIGHTED HIIT

FULL BODY HIIT (LIMITED EQUIPMENT)

HIIT SESH!

FULL BODY HIIT 🫶🏼🥵

My bday HIIT! 🥳

This one had me feeling so good after 😍😍

Whitney Yeauger

full bawdy baddies 🔥

HIIT 😅💦

HIGH INTENSITY DAY

Full Body: Strength & Sweat Sesh 🔥

Emily

Gill

FULL BODY HIGH INTENSITY

SPICY HIGH INTENSITY

Heather

Kicked my ass 😮‍💨😮‍💨😮‍💨

HIIT! Full body cardio and functional strength 💪🏼

BEAST MODE: MY FAV HIGH INTENSITY WORKOUT YET

38 MIN FULL BODY AMRAP

Really great legs and body feel like noodles!!

FULL BODY SWEAT SESH

45 min HIIT & pump  (partner friendly!)⚡️💪🏼

Ugh girlllllll. I was literally waddling out of the gym and could barely hold my water bottle up to take a drink. THATS a good workout!

30 MIN AMRAP WORKOUT

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