Name: Playbook - McKenna Pou - 30 min or less full body
Uploaded: 2024-04-03T05:56:26.667Z
Duration: 30 min
Description: 30 min or less full body

Kerri

Morgan

30 minute Amrap (as many rounds as possible) for as much time as you have

Set a timer for 30 minutes or however long you have available, repeat this circuit as many times as possible within that amount of time

Most all of these are filmed with very light weights to demonstrate. Use medium to heavy weight in order to get more bang for your buck in this quick workout.

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge *alternating*

Keep the weights close your body and hinge at the hips keeping a flat back

Note: with dumbbells you do not bend to the ground, aim for mid shin

Deadlift

ALTERNATING ROWS : 60 seconds each side, no rest between sides 
Row and hold a three second pause at the top 

For the bent over row, always be sure to keep a flat back! No rounding

Bent over row

Think pushing the dumbbells up and pulling them down!

Shoulder press

Overhead tricep extension

-hands and knee with core engaged 
-keep a neutral/flat back 
-gently tap knees to floor, using core to pull them back up

30 min or less full body

Community

More workouts from McKenna Pou