Name: Playbook - Lauren Scott - AMRAP
Uploaded: 2023-02-22T22:41:15.175Z
Duration: 20 min
Description: AMRAP

AMRAP (as many reps as possible) This particular HIIT workout will help increase your strength, endurance and volume of movement to improve your mobility and general physical preparedness.
As the name suggests, you will complete as many reps of an exercise within the allocated time for round.

Beginning with exercise 1, complete the allocated number of reps before moving to the next exercise. You will rotate through exercises continually with no break until the 5 minute timer has finished. Have a quick rest and begin your next circuit.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the step and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell split squat

- Stand with your feet shoulder width apart and knees slightly bent 
- holding dumbbell in one hand, raise opposing leg off the floor
- reach dumbbell just below your knee hinging at your hips sitting back and down 
- lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

CIRCUIT 1

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

- Begin in high plank position holding dumbbells beneath you
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

CIRCUIT 2

Beginning with exercise 1, complete the allocated number of reps before moving to the next exercise. You will rotate through exercises continually with no break until the 5 minute timer has finished.

AMRAP

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