Name: Playbook - Sarah Tripp - W4/D6 Optional Conditioning Workout 2
Uploaded: 2023-01-02T15:12:37.603Z
Duration: 40 min
Description: W4/D6 Optional Conditioning Workout 2

OPTIONAL CONDITIONING WORKOUT 2

This As Many Rounds As Possible (AMRAP) conditioning workout mainly includes cardio and high intensity training, using lighter weights or just your body weight. These workouts are a great way to improve your body composition and boost your overall fitness. If you plan on plugging this second conditioning workout into your schedule, perform it after full body strength day 3.

Dynamic Warm up
1. Standing knee hugs
2. Standing cradles
3. Standing Quad stretch
4. Supported leg swing
5. Front lunge w/ reach
6. Bodyweight cossack squat 

FULL BODY AMRAP WORKOUT
This conditioning workout consists of four different 7 min AMRAP segments. Each 7 min segment features 2 exercises that you will perform back-to-back for as many rounds as possible (AMRAP) with a 2 min break after each one. Push yourself and perform as many rounds as possible (AMRAP) within the 7 min, for the reps/exercises recommended below. Focus on quality reps and good form.

COMPLETE AS MANY ROUNDS AS YOU CAN IN EACH 7 MIN SEGMENT, REST 2 MIN AFTER COMPLETING EACH SEGMENT.

7 MIN AMRAP #1
1. Dumbbell thrusters 
2. Knee hug crunch 

- REST 2 MIN

7 MIN AMRAP #2
1. Skaters 
2. Dumbbell windmill

- REST 2 MIN

7 MIN AMRAP #3
1. Single dumbbell snatch
2. Plank slider knee tucks 

- REST 2 MIN

7 MIN AMRAP #4
1. Alternating lateral bodyweight lunge 
2. Reverse crunch

1. Standing knee hugs x 12 reps
2. Standing cradles x 12 reps
3. Standing quad stretch x 12 reps
4. Supported leg swing x 12 reps each side
5. Forward lunge w/ reach x 10 reps
6.  Bodyweight cossack squat x 8 reps

- From a standing position
- Being one knee up, gently hug the knee into your body
- Return to starting then repeat on the opposite side

Standing Knee Hugs

- From a standing position
- Bring one foot up and internally rotate your foot, while externally rotating your knee
- Return to the starting position and repeat on the opposite side

Standing Cradles

- From a standing position
- Bend one knee and grab your foot behind you, keep your knee pointed toward the floor
- Return to starting position and repeat on the opposite side

Standing Quad Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Complete desired reps then repeat on the opposite side

Supported Leg Swings

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Reach both hands overhead
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Forward Alt Lunges w/ Reach

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, lowering into a cossack squat while reaching your hands in front of you for balance
- Press through your foot return to the starting position and repeat to the opposite side

Bodyweight Alt Cossack Squats

Dynamic Warm up

COMPLETE AS MANY ROUNDS AS YOU CAN IN EACH 7 MIN SEGMENT, REST 2 MIN AFTER COMPLETING EACH SEGMENT.

7 MIN AMRAP #1
1. Dumbbell thrusters x 8
2. Knee hug crunch x 10

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thrusters

- Begin lying with arms extended overhead, feet off the floor
- Sit up while bringing the knees in, gently hug your knees to your chest
- Exhale, pull your belly button to your spine, and lower back as you open your body, arms to overhead and straighten your legs

Knee Hug Crunches

AMRAP #1

Rest

COMPLETE AS MANY ROUNDS AS YOU CAN IN EACH 7 MIN SEGMENT, REST 2 MIN AFTER COMPLETING EACH SEGMENT.

7 MIN AMRAP #2
1. Skaters x 12
2. Dumbbell windmill x 5 each side

- Start with a shoulder width stance 
- Leap laterally
- As you land let your opposite leg cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Grip the dumbbell with one hand and extend the arm over your head (Your palm should face forward)
- Extend the opponent arm down in front of your thigh
- Hinge at the hips to lower the upper body down and to the side
- Your hand slides down the front of your  leg toward your foot
- Keep the dumbbell arm steady and fully extended overhead
- In the lowest position (with the hand close to the foot) your torso will be tipped, you'll feel some weight shift into your hip
- Reverse the movement, lifting the body while keeping a strong straight spine
- Keep the weight steady and elevated over the shoulder
- Return to the starting position and begin again
- Be sure that you maintain a strong, straight spine throughout this move
- Complete desired reps then repeat on the opposite side

Dumbbell Windmill

AMRAP #2

COMPLETE AS MANY ROUNDS AS YOU CAN IN EACH 7 MIN SEGMENT, REST 2 MIN AFTER COMPLETING EACH SEGMENT.

7 MIN AMRAP #3
1. Single dumbbell snatch x 6 each side
2. Plank slider knee tucks x 12

- Grab the dumbbell from the floor with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm, pressing the dumbbell overhead
- Reverse the movement back down to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Snatch

- Start in a high plank position with both feet on sliders 
- Tuck your knees into your chest, sliding your feet in
- Slide your feet back out to starting position

Plank Slider Knee Tucks

AMRAP #3

COMPLETE AS MANY ROUNDS AS YOU CAN IN EACH 7 MIN SEGMENT, REST 2 MIN AFTER COMPLETING EACH SEGMENT.

7 MIN AMRAP #4
1. Alternating lateral bodyweight lunge x 10
2. Reverse crunch x 10

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat on the opposite side

Bodyweight Alt Lateral Lunges

- Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor
- Your arms should be stationary for the entire exercise
- Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor
- While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor
- At the end of this movement your knees will be touching your chest
- Hold the contraction for a second and move your legs back to the starting position while exhaling

Reverse Crunches

AMRAP #4

W4/D6 Optional Conditioning Workout 2

Exactly what I needed to get back into my old habits. Thank you for this great plan!

Carly

It was rough but I will do it again tomorrow!!

Bella

Soooo good!! Would love voiceovers to add additional cues

Samantha

W1/D1 Full Body Strength

I overall liked this one! It was a little harder on the knees than I expected for “conditioning” day but definitely got my heart pumping! (Clerical: there’s a typo in the narrative for the dumbbell swings. It references “kettlebell” instead of “dumbbell”)

Jeni

Kicked my booty. But glad I pushed myself to all 5 rounds!

Bobby

Andrea

W1/D2 Optional Conditioning Workout 1

I’d encourage noting reps per leg or side if it’s a lunge, etc.

Caroline

This was a great workout! Even with a modification or two, it still felt great!

W1/D3 Full Body Strength

W1/D4 Rest Day

Laramie

Alyssa

Phew! Great strengthening after rest day. Building the endurance up!

Sarah

W1/D5 Full Body Strength

The only thing I’d love to see is some modifications, the plank slides were too much for me. Some other things I made modifications but I couldn’t think of one for this one.

Ashley

yaya

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

W2/D3 Full Body Strength

W2/D4 Rest Day

W2/D5 Full Body Strength

W2/D6 Optional Conditioning Workout 2

W2/D7 Rest Day

W3/D1 Full Body Strength

W3/D2 Optional Conditioning Workout 1

Wow I am glad rest day is tomorrow! Legs are on fire, but in a good strong way 😅 💪🏻

Wow the 4th set addition to the first set this week is a killer! But this is the kind of program where harder doesn’t want to make you quit but instead feels GREAT 💪🏻💪🏻

Kate

Jill

W3/D3 Full Body Strength

W3/D4 Rest Day

Always a great workout, feeling stronger!

W3/D5 Full Body Strength

W3/D6 Optional Conditioning Workout 2

W3/D7 Rest Day

Great to see the slow and steady increase in reps by week 4, and to feel myself being stronger at the circuits than I was week 1!

W4/D1 Full Body Strength

W4/D2 Optional Conditioning Workout 1

Another awesome day! Found the playlist Sarah made for the workouts 🔥 getting stronger with push ups, and they were never my strong point!

W4/D6 Optional Conditioning Workout 2

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