Name: Playbook - Miranda Criner - AMRAP Cardio Burn
Uploaded: 2022-05-02T20:27:09.453Z
Duration: 35 min
Description: AMRAP Cardio Burn

Jera Donner

Grab that water and set those timers for 25 minutes!

We have an AMRAP! The exercises below will alternate between working for time and working for reps. Your goal is to work as many rounds as you possibly can before that time is up!

Pick up the pace where you can and dial back as you need! 

You got this!! Let’s gooooo!!

Warmup:
:30 seconds high knees
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:30 seconds butt kicks
:10 seconds rest
:60 second plank hold

And cool down 8-10 minutes when you’re done!

Banded Soccer Kicks

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat to press

- Start by standing with your feet together, band placed below the knees - 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

Banded Jumping jacks

- Perform a burpee 
- Jump laterally over the dumbbell
- Perfom a burpee and jump back to starting position

Burpee over barbell (lateral)

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Monster walks

- Bend over at 45 degrees 
- hold the barbell in your hand with palms facing up toward the ceiling 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Underhand Grip Bent over barbell row

AMRAP Cardio Burn

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