Name: Playbook - Simply Mander - 30 min full body AMRAP
Uploaded: 2024-01-01T19:10:20.000Z
Duration: 30 min
Description: 30 min full body AMRAP

This had me 💀 don’t underestimate this one!! 🥵

Julzz B 🤘🏼

Amanda

Kate Costello

Bianca

sheeeeesh meter: ⭐️⭐️⭐️⭐️⭐️

Kaila

Great, quick workout before work🤌🏼 Burpees killed me on my rounds so I want to try it again next week and do better. 
Thanks Amanda!

Michele

Casey

I only used two 10lb db and a 15lb kb because I knew this would suck. Thanks again for a killer workout!!

Alena

Abby

Killer!!! 💪🏻❤️🔥💪🏻❤️🔥

Kaleena

Jennifer

Holy shoulders! Went with a lower weight 1/2 way through…loved the workout!

Ashlee

first real CF workout post pregnancy. amazing :)

Emma

Holy crap 😳💀 but so..🔥it was exactly what I needed for my home workouts.

Guajard0

30 min AMRAP
15 burpees 
15 kettlebell swings 
15 DB thrusters 
15 lunges 
15 sit-ups 
15 push press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

KB Russian swings

- 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 thruster

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Burpee/KBS/Thruster/RL/Sit-up/PP

30 min full body AMRAP

I modified it and it was still killer. Love these with runs!

Jess

Deanna

Amazing! So thankful you decided to do this.

Manders

5 min AMRAP x6

This was a good burner. Got a bootie burn, got my heart rate up and steps in with the run. Lol

Meghan

Maura Deshaies

Did overhead lunges to spice things up…. Great workout 🥵

Nicole

AMRAP 15

Gabriel

Sandra

Michelle

20 min AMRAP

The workout was not as written on the first page - the run was replaced by 45 sec rest and when you hit the 45 sec rest the 20 min timer did not restart when finished 
The ab workouts were also different

Luciana

Karen

Love the quick sweat sesh - good little pump 💪🏼

Steph

Full body AMRAP x3

April

Isabela

Treva

15 min AMRAP

Needed something quick and hard!! 5 rounds plus 2 burpees. 💪🏼❤️

Alexandra Casi

I did this as a finisher after one of your leg strength workouts. Whew!!!! 🥵 Killer!

Ellie

First workout back after a year long break due to injury and this was much more difficult than I expected. Great workout!!!

Evelyn

14 min AMRAP

Just starting back up again after a couple years off and this was perfect. Kicked my butt in the best way possible. Love being able to do this from home!

Breanna

Carolyn J

Jamie

3 min AMRAP X4

9 rounds 😅 low key like hand release push ups

Alicia

Awesome burner for some movement during nap time with a busy toddler!

Sarah

16 min AMRAP

Dana

Perfect little amrap to add on to a strength day 💪😅

Chrissy

Heather

12 min AMRAP

so much YAAAAAAS for these workouts 😮‍💨🤩

Patty

20 min full body AMRAP

Emily

That was fun but an absolute killer. Why I used the assault bike I don't know

Courtney

3 x 7 min AMRAPS

Darlene

Greta workout for a late night need to get something in quick and sweat!! Love it!

Staci

Rose 

I finished…barely! 😅🔥perfect morning sweat

Lauren

2 min lower body AMRAP repeats

Loved it! Did it after training upper body

Danielle

4 rounds and I also think I saw Jesus 💀💀💀

Holy crap hahahah that was awesome

Hannah

Karly

Christy

Perfect quick burner bestie. Officially 💀💀

Shari

“The Chief” at home (5, 3 min AMRAP)

Workout was a perfect amoral that really got me sweating especially since I decided to do it outside in 90 degree weather 🙈

Daniele

That was great! Got in 5 solid rounds 🥵

Jenna

15 min full body AMRAP

Mary Kate

Got through 4 rounds 🎉 lol modified push-up to knees and did 20 alt lunges to replace run. Keep ‘em coming! 💪🏼🔥

Ashley

The description says a 12 min amrap…. But the total time listed is 45 min…. Not sure how long the workout was supposed to be

30 min full body AMRAP

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