Name: Playbook - Tire Trained - Full Body AMRAP Challenge
Uploaded: 2024-04-03T03:25:50.466Z
Duration: 45 min
Description: Full Body AMRAP Challenge

Full Body AMRAP Challenge

You will complete 4 stations with 2 parts at each station. Execute EACH station as follows:

Part #1:
1 Exercise
1 minute AMRAP 
(As Many REPS As Possible within the one minute timeframe)
**Record your reps!**

<REST 1 MINUTE>

Part #2:
3 Exercises
5 minute AMRAP
(As Many ROUNDS As Possible within the 5 minute timeframe)
**Record your rounds!**

Rest as needed between stations.

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time
- Use a box or a bench that is appropriate for your level. Increase the challenge over time.

Station #1: Rep AMRAP - Box Jumps

Box Jumps

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- The elbows should shoot out at about a 45 degree angle behind the body
- Keep the shoulders away from the ears
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-Ups

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

Station #1: Round AMRAP

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Station #2: Rep AMRAP - Lateral Raises

Dumbbell Lateral Raises

- Perform a burpee
- Hop over the dumbbell
- Repeat

Burpee Over Dumbbell

- Lay down with a dumbbell in hand over the chest 
- Crunch the upper body forward and loop the dumbbell in and around one leg
- Lay back down and repeat on the other side

Dumbbell Figure 8 Abs

Station #2 - Round AMRAP

- Lower into a squat until your butt touches the bench
- Reps only count if your butt touched the bench
- Complete for reps or time

Station #3: Rep AMRAP - Bench Squats

Bench Squats

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

High Bench Hop Over

Station #3: Round AMRAP

Station #4: Rep AMRAP - Bench Tap Sit-Up

Bench Tap Sit-Up

- Stand with one foot flat on a bench about 14”-18” high
- Lean the body forward slightly 
- Project the body straight up and switch feet on the bench

Plyo Stepbacks

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

Station #4: Round AMRAP

Full Body AMRAP Challenge

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

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Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

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Megan

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Annette

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Jessica Anderson

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Conditioning days are my favorite! hard as hell but I feel so good after!

Full Body AMRAP Challenge

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