Name: Playbook - Suncana Sonnenburg - Day 30 - AMRAP Abs
Uploaded: 2024-01-22T20:12:45.233Z
Duration: 30 min
Description: Day 30 - AMRAP Abs

Last day 💃🏻💃🏻
You got this 

Today we are doing an AMRAP- which stands for As Many Reps As Possible 

Set a 30 min timer 

Do the full circuit all the way through and repeat as many times as you can before the timer goes off
Take time to rest whenever you need it abs track how many times you got through the full workout at the end

Set a 30 min timer 
Do the full circuit all the way through 
Repeat as many times as possible before the timer goes off

Start out in a high plank position - wrists under the shoulders and the core turned on 
Slowly and in control drop your body to your right hip
Do a side crunch by lifting your left knee to the left elbow
Push back up into big plank 
Repeat on the other side 
That’s 1 rep

Plank to Side Crunch

Start in a lifted table top position 
Wrists under shoulders, knees under hips and core turned on 
Step the right foot out wide and then the left
Bring the right foot back to the starting position and then the left
That’s one rep

Bear In Outs

Start out in a lifted table position but on the forearms - one forearm in front of the other 
Start to walk the forearms forward alternating one forearm in front of the other and extending your hips until you plank
Than crawl the forearms back to rhe starting position
That’s one rep

Forearm Crawl

Start w one leg kneeling and the other stretched out to the side 
Side bend the body to the right and then the left 
Send the hips back to sit onto the heel of the kneeling leg 
Engage the glutes to come back up to a high kneeling position 
Repeat 8x 
Then switch the legs and repeat on the other side

Side Bend and Hip Thrust

Start in a v sit position w the knees bent at 90 degrees 
Tuck yourself knees into chest as you roll onto your back, extend the legs up into a shoulder stand 
Tuck the knees back down and roll back into a v sit position - option to balance w the feet off of the ground and pause or to land the heels on the ground for support 
Repeat

Supine Roll Back to Sprawl

AMRAP Abs

Day 30 - AMRAP Abs

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Krystal

Day 1 - Quick Core

Day 2- 3x3x3 Legs

Day 3 - Recovery Day

Day 4 - TEST day - Full Body Max Effort

Day 5 - Arm AMRAP

Day 6 - 5 min Abs

Day 7 - Recovery

Day 8 - Bodyweight HIIT

Day 9 - Shoulders for Time

Day 10 - Recovery Day

Day 11 - 10-1 Abs

Day 12 - 3x3x3 Glutes

Day 13 - Recovery

Day 14 - 10 min EMOM Arms

Day 15 - 300 Rep Ab Challenge

Day 16 - HIIT

Day 17 - Arms AMRAP until it Burns

Day 18 - Recovery Day

Day 19 - Full Body Supersets

Day 20 - Recovery

Day 21 - AMRAP Abs

Day 22 - Full Body Chipper

Day 23 - Ladder Arms

Day 24 - Recovery

Day 25 - Leg Circuit

Day 26 - 500 Rep Shoulder Challenge

Day 27 - Build a Burpee HIIT

Day 28 - Recovery

Day 29 - RE-TEST Max Effort

Day 30 - AMRAP Abs

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