Name: Playbook - Miranda Criner - Dumbbell Double AMRAPS
Uploaded: 2024-01-11T20:43:45.553Z
Duration: 40 min
Description: Dumbbell Double AMRAPS

Jera Donner

Working those AMRAPS x2!

First AMRAP is going to focus a lot more on strength building with a TON of sweat.

The second AMRAP is going to focus on cardio moves with core moves mixed in! High reps and high intensity- so grab your water!

Make sure to rest 3-5 minutes between this two blocks. Remember to warm up before and cool down after!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

Set your timer for 10 minutes. 

Work through as many rounds of the exercises below and their reps as you can in that 10 minutes!

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell man makers

-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

- 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 dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

AMRAP 1

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skater Jumps

- Start with legs together
- kick right leg behind you 
- drive through the left heel to push yourself up off the ground and drive your right knee up toward chest
- as you land kick the right foot back behind you and repeat for reps or time
- then repeat the movement in the other side

Power Skips

- place both knees on the mat
- torso standing nice and tall
- draw the belly button in toward spine and place both hand behind ears
- bend at the waist while keeping core activated and slowly bring back to starting
- work both sides and work for reps or time

Kneeling Side Bends

Forearm Plank Dips

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

AMRAP 2

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- while standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

- standing nice and tall bring the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique Stretch

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Dumbbell Double AMRAPS

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