Name: Playbook - Sam Sweeney - W1/D5 AMRAP Endurance
Uploaded: 2023-06-03T13:16:10.223Z
Duration: 45 min
Description: W1/D5 AMRAP Endurance

30 minutes I didn't push too crazy outside at baseball practice so I did 5 rounds.... I'm proud because I was going to rest today 😝

Lauren

Sovi

Sarah

Wow 6 rounds with 3 minutes to spare. Last time i did this was exhausting i only did 4. Yay!

Allison

Went well, had me dripping in sweat. 7 rounds baby!!

Kate

Chimena

So good! Love the body weight workouts for when we are camping and forget dumbbells! Thanks Sam!

Nita

Roxy

ingrid

Body weight only but damn it wasn’t easy 😅🫶🏽 love a solid full body workput

Sydney

Fun variations on the basic body weight workout - squat push-up abs

Great one for in between chasing my kiddos. 8 rounds 🖤🔥

Erin

Megan

A good reminder that simple movements get the job done ✔️

Savannah

Lindsay

Janie

IDK how I did six rounds but wow …. That was insane ! Great workout.

Hannah E

Catherine

Paulina

6 rounds and I’m toast!! Great workout - really enjoyed this one

I did 6 rounds each one, I added a extra 2 minutes! Loved it

Krystal

Great movements together! Good workout 🔥

Natalia

You kicked my butt again 👌🏼👌🏼

Ashley

Katie

Fran

I like 10 reps i. The AMRAP, it makes the overall exercise attainable yet hard if you push yourself.

yangBAE

Maybe listing some alternatives/progessions to some of the moves (modified for like limited shoulder ROM). Also be more specific with reps...the lunge step backs is that 10 total or per side?

Lyndsey

Love it. Thank you. I really enjoy your workouts.

Genesis

Natalee

That was a hard, but really rewarding workout!! Loved it

Alexa

Elie

Thank you Sam. 
I thank God for you. 
God bless your family!

yemeow

Week 1: Day 5: AMRAP Endurance 
Instruction: This workout is organized in an AMRAP format. The giant set of movements below is given a time cap. You will complete as many rounds as possible of the giant set below, within the timeframe given. Reps are written below next to each movement. Rest minimally throughout the AMRAP. Pace yourself.

AMRAP 
Timecap: 30- 40 minutes

1. Superman Pulses 10 reps
2. Sprinter V-ups 10 reps
3. Push Up to table top 10 reps
4. Air Squat 10 reps
5. Squat Burpee 10 reps
6. Step Back Lunges 10 reps (each leg)
7. Pike Press 10 reps
8. Hollow Hold Pulses 10 reps

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Lower back down just short of touching the ground 
- Repeat for time or reps

Superman Pulses

- Reach one hand toward the opposite toe while keeping your arms and legs extended 
- Repeat on the opposite side 
- Engage your core as you go up

Sprinter V Ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Jump your feet in so your knees are directly under your hips
- Jump your feet back out 
- Repeating the sequence for time or reps

Push Up to Table Top

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor

Squat Burpee

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating the sequence on the opposite side

Step Back Lunges

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

BW Pike Press

- Keep your core engaged and your lower back on the floor
- Lift and lower your arms and legs in and out of a hollow hold position

BW Hollow Hold Pulses

AMRAP

W1/D5 AMRAP Endurance

Xenia

Lorena

Great workout with my 14yr old daughter 😅😅

Heather

W1/D1 Bodyweight Bootcamp

Serena

Ok this was fire 🔥 I didn’t know what to do for full body HITT today. I came across this one… Sooo goood, thank you Sam!!!💪

Pascale

Only did half for my add on for hiit/ cardio did leg day in get strong at home week 2 🥵

W1/D3 Heavy HIIT

20 min elliptical; 20 min 10% incline walk … I get bored easy with indoor steady state cardio

Zachariah Burdick

W1/D6 Optional Steady State Cardio

Caroline

Kiki

W1/D7 Gut Check Challenge

Kept on progressing in the rounds throughout the sets!

W2/D1 Bodyweight Bootcamp

Ran out of time! 😭 finished 4 of the 6 tri sets in 45. Needed 28 more min at least

Brutal, it was 10x worse. Did the running back to back 😪

W2/D3 Heavy HIIT

6 rounds within 47 minutes! And i am drenched!

W2/D5 AMRAP Endurance

So I did 30 minutes because tomorrow is going to be a killer day

Krystal Gomez

20 min stair stepper, 20 min infrared sauna.

W2/D6 Optional Steady State Cardio

45 mins completed 21 reps of reverse bp and 21 reps of pike press. Dead

I did pull ups and lunges. Made it all the way down to 15 for both. Pull ups were killing me.

W1/D5 AMRAP Endurance

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