Name: Playbook - Miranda Criner - Dumbbell AMRAPs
Uploaded: 2024-01-11T20:43:45.743Z
Duration: 40 min
Description: Dumbbell AMRAPs

Today we are working 3 AMRAP (As Many Rounds As Possible) blocks.

You will work each block for 6 minutes! Make sure to rest 1 minute - 2 minutes before moving to the next block! 

Each block will focus on one area of the body. The first block will work lower body, second will focus on arms and the last block will work back and core! 

Remember to grab your water and have an absolute blast seeing what you and your strong body can do!! 

Remember to warm up for 8-10 minutes and cool down for 8-10 minutes. 

Warm Up:
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

This AMRAP focuses on the lower body! Work as many rounds of the exercises and reps as you can in the time allotted!

Challenge yourself with speed or weight! You got this!

- 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

- hinge forward and grab the dumbbell
- pull the dumbbell up keeping close to the body and throwing it up over your shoulder with control 
- Keep your chest up and hold the dumbbell up above your head 
- Step back on the same leg of the hand holding the dumbbell and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell snatch to alternating reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

AMRAP 1

This AMRAP is an upper body burn! Work as many rounds of the exercises and reps as you can in the time allotted!

Challenge yourself with speed or weight! You got this!

- in a kneeling position, bring belly button to the spine and activate the core
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down halfway and curl back up and slowly lower again until arms are extended

Kneeling Dumbbell bicep curls + pulse

- stand tall with dumbbells in both hands with neutral grip 
- press dumbbells up 
- Reach full extension and slowly bring down half way and press back up (pulse)
- slowly bring them back down with a controlled motion 
- Keep core engaged

dumbbell neutral press + pulses

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

AMRAP 2

This AMRAP focuses on the back and a little bit of the core! 

Work as many rounds of the exercises and reps as you can in the time allotted!

Challenge yourself with speed or weight! You got this!

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats and slowly bring them back down half way to starting position and pull dumbbells back up engaging lats
- release back to starting position
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows + pulses

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dumbbell AMRAPs

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