Name: Playbook - Klabera Komini - Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT
Uploaded: 2024-02-19T17:43:51.539Z
Duration: 15 min
Description: Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

Enjoy this cardio & ab burn!

Start with the 10 minute cardio AMRAP (as many rounds as possible) 

Finish with the 5 min core amrap. 

Enjoy 🫶🏼

Repeat this circuit for as many rounds as possible - this is a Bodyweight cardio BURN! 

12 jumping jacks 
16 curtsey lunges 
8 froggers
10 prisoner squats 
8x 10 mountain climbers - 1 pushup

Enjoy!

- 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

Jumping jacks

Alternating curtesy lunge

- Start in a high plank position 
- Jump your feet forward to just outside of your hands
- Pop your chest up but stay low, with your elbows at your knees and hands forward 
- Place your hands back on the floor and jump your feet back to starting position
- Repeating the sequence for time or reps

Froggers

- full range of squat with arms behind head

Prisoner Squats

10 mountain climbers - 1 pushup

10 min AMRAP - BODYWEIGHT

5 minutes on the clock to repeat this circuit for as many rounds as possible!

20 extended bicycles
10 deadbugs 
20 arm flutters
12 heel taps

- lying on the small of your back alternate bringing one knee in at a time 
- press lower back into the floor
- try to keep shoulders elevated

Extended bicycle crunch

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

- started in a seated position, life legs up so that they are 90 degrees 
- keep a stable core a flutter arms slightly 
- keep tension in the whole arm as you flutter

Seated arm flutters

- start with your legs lifted to 90 degrees
- pressing lower back to the floor alternate tapping one heel to the floor!

Heel tap 90

AMRAP - 5 minute core

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

Week of 5.13.24 - Bodyweight Cardio & Abs

Loved it! It burnt but not too much❤️

Zoja

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Week of 4.29.24 - KB circuit & Bodyweight Abs

Week of 4.22.24 - Balance Workout

Week of 4.15.24 - full body strength & mobility

Week of 4.8.24 - Full Body Strength & Core

Week of 4.1.24 - Lift & Core

Week of 3.25.24 - Mobility & Strength

Week of 3.18.24 - Lower Body Strength

Week of 3.11.24 - Full Body HIIT

Week of 3.4.24 - Unilateral Dumbbell

Week of 2.25.24

Week of 2.11.24 - Full Body

Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.22.24 - Unilateral Focus

Week of 1.15.24 - Lower Body Day

I love a quick workout! Also, love the WOTW series, perfect to fit in between heavy weight days! 💪🏻❤️

Marie Michelle Voyer

Week of 1.8.24

That was harder than I expected but it felt great!!!

Kate

First workout in a long time (aside from figureskating). I’m sweating and it really made me push my limits a bit. Awesome!

Desiree Zwaga

It looked like an easy workout at first glance but it turned out to be quite challenging! You can challenge yourself with this one and modify when needed to finish your reps (I had to, no shame in that!)

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

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