Name: Playbook - Miranda Criner - W1/D5 Mini Band AMRAPs
Uploaded: 2022-06-13T20:43:44.005Z
Duration: 36 min
Description: W1/D5 Mini Band AMRAPs

Today we knock out three AMRAP(as many rounds as possible) blocks. Each block will be 6 minutes long! Your goal is knock out as many rounds as your amazing self can of the exercises in each block below 6 minutes is up! Rest for 90 seconds between each block!

Warm-Up
:30 seconds ab vacuum 
:10 second rest
: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

Complete as many round as possible form the list of exercise below in 6 minutes!

- Begin with your feet close, band just above knees
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Banded Squat jacks

Banded Star Jumps

- Stand with feet shoulder width apart, band around legs just above knees
- 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

Banded Air squats

6 Minute AMRAP

- Start in a plank position, band around the top of shoes
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Banded Mountain climbers

- Wrists under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in 
- once your back to starting position alternate bring your arms down to the forearms and back to a high plank

Banded Plank Jacks + Commando

- Wrists under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and back in
- As your feet return to starting jump them forward as if bending the body in half and jump back out to high plank position

Banded Plank jacks to Pike

6 minute AMRAP

- band just above knees 
- start in standing position and bring it back to a squat 
- while holding the squat position step out to the right and allow the left foot to follow
- while traveling keep knees behind toes and knees a little wider or at hip width apart
- traveling two steps to the right and bring it back to where we started with two steps back to the left
- that’s one rep!

Banded Lateral Squat Walks

- 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

W1/D5 Mini Band AMRAPs

More workouts from Miranda Criner