Name: Playbook - Sarah Herse - 20 min AMRAP - Full Body
Uploaded: 2024-03-20T21:08:55.495Z
Duration: 35 min
Description: 20 min AMRAP - Full Body

Ashkan

Kelly

Wow… intense! Loved it! Accomplished…🔥

Brandy

A. Warm-up x 3 rounds
A1. Plank hold x 30 seconds
A2. Butt kicks x 30 seconds
A3. down ups x 5 reps
A4. Curtsy lunges x 10 reps (5/side)

B. 20 min. AMRAP
B1. Mountain climbers x 18 reps
B1. Burpees x 15 reps
B2. Alternating single legged V-ups x 12 reps
B3. Plank Jacks x 9 reps
B4. Single leg RDL x 6 reps/leg
B5. Bodyweight get up x 4 reps

A. Warm-up x 3 rounds
A1. Plank hold x 30 seconds
A2. Butt kicks x 30 seconds
A3. down ups x 5 reps
A4. Curtsy lunges x 10 reps (5/side)

- 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- 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

Butt kickers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Down Ups

*NO DUMBBELLS*
(10 reps total - 5/side)
- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

Warm Up

B. 20 min. AMRAP
B1. Mountain climbers x 18 reps
B1. Burpees x 15 reps
B2. Alternating single legged V-ups x 12 reps
B3. Plank Jacks x 9 reps
B4. Single leg RDL x 6 reps/leg
B5. Bodyweight get up x 4 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- 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.

Plank jacks

(6/leg - 12 reps total)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hand (same hand that the leg is in back) and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Single Leg RDL (Bodyweight)

- Start in a standing position
- Slowly lower yourself down to a seated position and lay back in a "rocking" motion with feet/butt  off ground 
- Use that momentum to propel yourself forward and back to a standing position without the use of your hands

*To modify you can use your hands to help get up to a standing position*

Bodyweight get ups

20 Min AMRAP

20 min AMRAP - Full Body

Daiana

Body Weight Glute & Cardio Circuit

Madi

Loved this quick upper body, body weight day!! 💪🏻

Paula

18 minute Arms & Abs burner (no equipment!)

Ashley Chapman

3 Part Body Weight Killer

Francess

Great and wow I need to get back in shape lol

Lisa

18 minute home leg workout (no equipment!)

Jennifer

30 min Cardio & Abs! (no equipment!)

Body weight low Impact Cardio

This was my first workout since in over a year, and it was just what I needed to get myself going again!

20 min AMRAP - Full Body

Community

More workouts from Sarah Herse