Name: Playbook - Simply Mander - Full body AMRAP x3
Uploaded: 2024-01-01T19:10:19.900Z
Duration: 45 min
Description: Full body AMRAP x3

Karen

Love the quick sweat sesh - good little pump 💪🏼

Steph

Kate Costello

arthur

Ellie

Meghan

This was INTENSE! But I loved every second of it 🥲😹

Megan

Ummmm…can we talk about that first AMRAP?! Brutal! 🔥🔥🔥

Ashlee

Kelly

Wow! I had to modify some exercises because I don’t have any weights…it still was a good workout

Annika

Maddie

Complete each AMRAP (as many rounds/reps as possible)
Rest 2:00 between AMRAPS 

A. 3:00 AMRAP 
10 man-makers (db renegade row to devils press)
15 air squats
10 V-ups 

-2:00 rest-

B. 3:00 AMRAP
10 push-ups onto DB
15 reverse lunges 
10 weighted sit-up 

C. 3:00 AMRAP
10 DB thruster
15 bicep curls
10 mountain climber (each side)

A. 3:00 AMRAP 
10 man-makers (db renegade row to devils press)
15 air squats
10 V-ups 

-2:00 rest-

B. 3:00 AMRAP
10 push-ups 
15 reverse lunges (front rack or suitcase)
10 sit-up (scale up by doing weighted sit-ups)

-2:00 rest-

C. 3:00 AMRAP
10 DB thruster
15 bicep curls
10 mountain climber (each side)

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

Bodyweight squat

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand holding a single dumbbell or a dumbbell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

Dumbbell front rack reverse lunge

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

Sit up

- 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

- Hold the dumbbells with your palms facing your sides
- Curl the dumbbells up engaging your biceps while rotating your palms away from your body
- Lower with a controlled motion

Dumbbell bicep curls with rotation

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

3x3 MIN AMRAP

Full body AMRAP x3

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

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

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!

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!

Full body AMRAP x3

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