Name: Playbook - Kayla Sileo - Wk4/D4 Bodyweight AMRAP
Uploaded: 2022-10-03T18:37:26.351Z
Duration: 50 min
Description: Wk4/D4 Bodyweight AMRAP

- Jump rope with the rope passing under your feet once each jump
* every missed jump drop down and give 3 push-ups

Jump rope

-hop down into a plank position
-cross left knee to right elbow
-repeat crossing right knee to left elbow
-hop your feet back in to stand
-advance add in the jump at the top of the burpee
-that’s one rep

Burpee Knee to Elbow

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
-work both sides

Fire hydrants

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

-perform a jump squat
-go right into a jump switch lunge on each leg
-this is 1 total rep
*beginners, perform a squat into a forward lunge on each leg

Squat jumps to lunge jump

-perform a regular crunch 
-squeeze your abs on the way up and reach your hands through your legs as far as you can
-come all the way back down to have your shoulder blades touch the ground

Reach through

AMRAP

-freestyle punches on the cobra bag
- if you do not have a cobra bag, simply shadow box or perform another form of cardio to finish the workout off

Wk4/D4 Bodyweight AMRAP

More workouts from Kayla Sileo