Hey everybody, I'm Josh Vanzandt,
certified health coach, personal trainer and a fitness specialist.
Hey everybody, I'm T.A. Honored to be with you today.
Hey, in today's workout, we're gonna do what's called an AMRAP.
which stands for as many rounds as possible.
To begin with, we'll do a warm up, and then at the end, we'll do a cooldown.
But in the middle what we're going to be doing are crunches,
chest flies, bird dogs, overhead tricep extension,
bicep extensions, and then a lunge and a lateral rise.
Then at the end again, we'll do that cool down.
If everybody's ready to get started, let's go.
Alright, guys, let's get ready to begin with our warm up.
We're gonna be doing some jumping jacks and cross country skiers.
We'll show you several different ways to do them,
but if you're ready, let's keep it going.
So we’re starting with those jumping jacks.
Keep nice good form going.
Be smooth. Don’t really try to jump too high or too low, just nice and easy.
Want to be smooth.
All right, now we're going to transition to some cross country skiers.
What those are, you're gonna have one foot forward,
and one hand forward and just going back and forth.
Those of you that are chair users, you want to make sure
you're squeezing your core for balance.
All right, time to transition to our exercise.
Woo, get a lot of breath.
First thing we’re gonna be doing is your chest flies.
I’ll be down in the mat. T.A. will be in his chair.
Alright, what you'll be doing, hands will come up, back to the floor.
We're doing 10 of these.
There’s seven.
Eight.
Nine.
Ten.
So now what we’re gonna do is transition to crunches.
Doing ten.
Going as low as you can go and all the way back as you can go.
Nine.
And ten.
Alright, I'm transitioning up.
And we’ll be doing bird dogs next.
So what that is, is one arm up, same leg up.
We’re doing 10 on each side.
Eight.
Nine.
And ten.
Let's transition to the other side now.
Six.
Seven.
Eight.
Nine.
and ten.
Alright, now we’re doing overhead tricep extensions.
So we got our hands up.
Bending out our elbows.
And up.
When that burn comes, don't cheat yourself,
push yourself, now because it will come.
Halfway there.
And ten.
Alright the next exercise is bicep extensions.
Sounds a little strange, but just pay attention.
Hands straight out.
Come straight back to our shoulders.
Just bending at the elbows.
I’m doing single arm for balance.
Alright, there’s five of them so we’re halfway there.
One more.
Alright, so now we're gonna be doing lunges and lateral raises.
I'll be doing both, T.A. will be doing the lateral raises.
So we just step out, and back
High as you can go. Keeping that core tight.
There’s seven.
There’s eight.
Nine.
And ten. So here's the fun part. We're going all the way back through it again.
Let's hit those chest flys on the floor.
Make sure you have great position in your chair and you
want to reach all the way back during your chest fly.
We’re coming up, and down.
Really keep your core engaged.
You may rock a little bit but it's fine. Just find your balance.
There’s eight so we’ve got two more.
And ten. So now we'll go to our crunches.
crunch up, back down.
Make sure you control your breathing now.
And ten.
So time to do the bird dogs again.
And on this set I’m gonna show you how to make sure
you can do it with a little bit of balance help.
So I've got something right there. So, I’m reaching up,
and down.
Up and down.
There’s eight.
Nine.
And ten. Now we're swapping sides.
Reach high as you can. Make sure you’ve got your balance.
One more.
Alright, now we go to our overhead tricep extensions.
So reaching back behind us. Reaching high.
Really think about stretching those arms up, reach as high as we can.
And ten.
Now to our bicep extensions.
So back
Remember it’s not about how fast you can do it. It’s about precise.
maximizing your reps, maximizing your rounds.
Ten.
So alright, time to go to those lunges and those lateral raises.
Alright, so here we go.
There’s four.
There’s our halfway point so let’s swap legs.
One.
Two.
Three.
Four. And one more. Five.
Alright, time for round three.
Round three, here we go. You got it.
Remember, don't cheat yourself, push yourself, now.
So we're to those flys. Flying up.
There we go.
Reach high if you’re on the floor.
Really squeeze that chest together.
Here comes number 10. Ten!
So now we go to the crunches.
Up and down.
Three.
Four.
Six
Seven.
Eight.
Nine.
And ten.
All right. Let's go back to our bird dogs.
Here we go. You got it.
Alright.
Two.
And ten. Let’s swap sides.
Five.
Seven.
Nine.
And ten. All right so that's our six minute AMRAP.
So we got almost through it three times.
You might do it faster. You might do it slower.
It's completely up to your pace.
But now we're going to be going to our cool down.
So we're gonna do right here,
just kind of relax ourself.
We'll take five deep breaths.
Just kind of rising those arms up.
And back down.
There’s two.
Three.
Two more.
Last one of these.
And back down.
Now what we're gonna do, get our chest and back really loosened back up.
We’re gonna hug a tree.
Just kinda reach those arms out trying to act like you’re hugging around a tree.
And flare those shoulder blades out just a little bit.
Alright, now reach back behind you.
Nice and easy.
Make sure you’re breathing.
back to hugging that tree.
Then back behind you again.
behind Are you gonna
Chair users, hugging a tree may pull you a little forward. It’s okay.
You still try to keep that posture and that technique, squeezing your core.
Alright, we go back behind us.
And then now we're gonna kind of come to our prayer pose.
Hands out in front.
Taking some deep breaths.
Letting everything return back to center.
Alright guys, thanks for joining us with our AMRAP exercises.
I look forward to seeing you in another set of exercises.