Name: Playbook - Kaysi Marshall - Running + Bodyweight AMRAPS
Uploaded: 2024-01-07T19:56:03.856Z
Duration: 35 min
Description: Running + Bodyweight AMRAPS

400 meter Run (cardio)

AMRAP 1 - 6 minutes
10x Step Up + Knee
10x Plank Up/Down

400 meter Run (cardio)

AMRAP 2 - 6 minutes
10x Side Step + Plyo Hop
10x Pike Shoulder Tap

400 meter Run (cardio)

AMRAP 3 - 6 minutes
10x Box Squat Jump
10x Tricep Dips

400 meter Run (cardio)

Any cardio option will do, if not running, do 2 minutes cardio

- Step up on a box, drive your other knee up to hip height
- Complete 5x right then 5x left for 10x total

Step Up + Knee

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement, do not rock your hips
- Option to advance the movement and do this in a decline

Plank Up/Down

AMRAP 1

- Face sideways to the box
- Step your close foot on the box
- Drive up and hop lifting your outside knee high
- Complete 5x right then 5x left for 10x total

Side Step Up + Plyo Hop

- Start with your feet on an elevated surface and walk your hands in to pike your hips up high
- Staying in the pike, raise your hand off the floor and touch your same side shoulder
- Option to do shoulder taps in a regular plank position (not piked)

Pike Shoulder Taps

AMRAP 2

- Stand facing away from a box
- Sit back and down on the box
- Jump up and land back in a seated position

Box Squat Jump

- Place your hands on the front edge of the bench just outside your 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
- Option to bend your knees

Tricep Dips

AMRAP 3

Running + Bodyweight AMRAPS

Trupti

Annette Shaffer

600 Rep Challenge

Lisa

Awesome workout! Especially with no equipment!

Melissa

Great workout to get a good sweat! Super simple format but workout will push you. Loved it🙌🏻

Jacqui Thomas

900 Rep Challenge

This is so good. I used the rower for cardio. I wanted to quit after the first round. But I made it through all of them. It was excellent.

Running + Bodyweight AMRAPS

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