Name: Playbook - Sarah Herse - Push it Real Good! (AMRAP - Dumbbell Intervals)
Uploaded: 2024-03-20T21:08:55.083Z
Duration: 20 min
Description: Push it Real Good! (AMRAP - Dumbbell Intervals)

3 sets: 5 minute AMRAP
(Against a 5-minute running clock, complete as many rounds and reps as possible of):
30 Air Squats
20 DB Push Presses
10 DB Burpee Deadlift
*Rest 60 seconds between sets, and repeat for a total of 3 sets, 17 minutes total. 
*Pick up each set where you left off when the last ended.
*Women try for 10-25# DBs, Men try for 15-40# DB’s

Set a 17 minute close, then perform
3 sets of this 5 minute AMRAP
(Against a 5-minute running clock, complete as many rounds and reps as possible of):
30 Air Squats
20 DB Push Presses
10 DB Burpee Deadlift
Rest 60 seconds between sets, and repeat for a total of 3 sets, 17 minutes total. Pick up each set where you left off when the last ended.
Women try for 10-25# DBs, Men try for 15-40# DB’s

- 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

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

Push it real good!

Push it Real Good! (AMRAP - Dumbbell Intervals)

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Push it Real Good! (AMRAP - Dumbbell Intervals)

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