Name: Playbook - Sarah Herse - 20 min AMRAP: plate & kettlebell circuit
Uploaded: 2024-03-20T21:08:54.983Z
Duration: 45 min
Description: 20 min AMRAP: plate & kettlebell circuit

A. Warm Up x 3 Sets
A1. High knees x 20 reps
A2. Toe reach kicks x 20 reps (10/side)
A3. Lunge w/ reach x 30 sec/side
A4. Standing IYTs x 5 sets through complex

B. 20 min AMRAP (as many rounds as possible)
B1. Russian kettlebell (or dumbbell) swing x 20 reps
B2. Single plate (or dumbbell) walking lunges x 20 reps 
B3. Plate hops (or hop over a line on ground) x 20 reps
B4. Plate walkover + push-up x 8 reps (4 each direction, perform without plate if needed)
For the kettlebell, try for 15-35# & for the plate, try for 10-25#

A. Warm Up x 3 Sets
A1. High knees x 20 reps
A2. Toe reach kicks x 20 reps (10/side)
A3. Lunge w/ reach x 30 sec/side
A4. Standing IYTs x 5 sets through complex

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

(20 reps total - 10/side)

- Start by standing up straight with feet under hips
- Raise the right leg out in front of you until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward, and reaching with the left hand toward the right foot. 
- Switch sides with each rep and move quickly.

Toe Reach Kicks

(30 sec/side - 60 sec total)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- Standing straight with feet under hips, and arms down by side with palms facing towards you.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Standing IYTs

Warm Up

B. 20 min AMRAP (as many rounds as possible)
B1. Russian kettlebell (or dumbbell) swing x 20 reps
B2. Single plate (or dumbbell) walking lunges x 20 reps 
B3. Plate hops (or hop over a line on ground) x 20 reps
B4. Plate walkover + push-up x 8 reps (4 each direction, perform without plate if needed)
For the kettlebell, try for 15-35# & for the plate, try for 10-25#

*Can use dumbbell if needed*

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

*Can use dumbbell if needed*

- Start with a plate (or dumbbell) on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees and your back knee taps the ground
- Drive forward with that back leg until you return to standing position
- Repeat on opposite leg until all reps are completes

Single Plate walking lunges

*hop over a line if no plate*

- With two feet jump on top of the plate and then rebound off

Plate hops

*4 in each direction - perform without plate if needed*

- With a plate underneath your chest and hands to either side of the plate push up into a plank position 
- Walk your hands over the plate and complete a push up and walk them back the other way and complete a push up
- Repeat for recommended amount of reps

20 min AMRAP: plate & kettlebell circuit

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