Name: Playbook - Sarah Herse - 3 Part Body Weight Killer
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 20 min
Description: 3 Part Body Weight Killer

Ashley Chapman

Here's another fun one for those of you without equipment! I personally love 3 part workouts - hopefully you do too!

Part 1: 5 minute AMRAP (as many rounds as possible in 5 minutes)
20 mountain climbers (heel to hand, 10/side)
10 air squats

Rest 1 minute then

Part 2: 5 min AMRAP
10 burpees
10 jumping lunges (*step lungs if you cannot jump)

Rest 1 minute then

Part 3: 5 min AMRAP
10 v-ups (or sit-ups)
10 push-ups (modify push-ups as needed)

Mountain Climbers x 20 reps 10/side (heel to hand) 
Air Squats x 10 reps

Rest 1 minute then

10/side
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. 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 next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

Part 1: 5 Min AMRAP (As many rounds possible in 5 minutes)

Part 2: 5 Min AMRAP (As many rounds possible in 5 minutes)
Burpees x 10 Burpees
Jumping Lunges x 10 reps (*step lungs if you cannot jump) 5/side

Rest 1 minute then

- 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

5/side, step if needed!

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

Part 2: 5 Min AMRAP (As many rounds possible in 5 minutes)

V-ups  x 10 reps (or sit-ups) 
Push-ups x 10 reps (modify push-ups as needed)

Bend knees or sub with sit-ups if needed!

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Part 3: 5 min AMRAP

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