Name: Playbook - Sarah Herse - 24 min AMRAP with 1 dumbbell
Uploaded: 2024-03-20T21:08:55.052Z
Duration: 30 min
Description: 24 min AMRAP with 1 dumbbell

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 24 min AMRAP
B1. Single dumbbell box step-ups x 20 reps, alt (10/leg) (sub with goblet lunges if needed)
B2. Dumbbell hang power cleans x 10 reps
B3. Dumbbell single arm push-press x 5 reps/arm
B4. Plank jack + Jumping Jack x 10 reps
B5. Lemon squeezers x 10 reps

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. 24 min AMRAP
B1. Single dumbbell box step-ups x 20 reps, alt (10/leg) (sub with goblet lunges if needed)
B2. Dumbbell hang power cleans x 10 reps
B3. Dumbbell single arm push-press x 5 reps/arm
B4. Plank jack + Jumping Jack x 10 reps
B5. Lemon squeezers x 10 reps

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).

(10/leg - 20 total)
*Sub with goblet lunges if no place to step up*

-Holding dumbbell in the front rack position (or somewhere it is comfortable holding)
- Chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with opposite leg 
- Continue for recommended amount of reps

Single Dumbbell Step Ups

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders by being explosive with your hips
- Complete for recommended amount of reps

Dumbbell hang power cleans

(5/arm - 10 reps total)

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

24 min AMRAP with 1 dumbbell

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