At Home Full Body Workout | With Dumbbells and Kettlebells | AMRAP

at home full body workout (2)

Welcome back for this at home full body workout, it’s a 20 min AMRAP so get ready for it.

If you are lookin for April’s Free Yoga Challenge have no fear it didn’t disappear {yup that rhymed} grab the whole 5 Day Rest & Restore course here fo free: https://pages.convertkit.com/6741cc5cf8/30693131f3

Today we are getting after the whole body in this Full body AMRAP Workout. You can do this right at home but you can def take it to the gym too!

For today’s at home full body workout you’ll need:


✨ lighter kettlebell { I use a 8kg/15lb}
✨ lighter weights – I used 10 lb but you can use whatever works for you for a quick circuit

The work out goes as follows:

Set a timer for a 20 min AMRAP and do this circuit as many times as possible
✨ 8 Squat Bi-curl – OH press
✨ 6 Burpee – Single Arm OH Press
✨ 8 1+1/2 KB Swing + Squat
✨ 12 Square Hip KB Windmills

Won and done in 20 min! You’l fo sho have a sweat going and feel the burn as long as the weights you are choosing for yourself are heavy enough!

Happy Sweating friend!

You can watch other similar workout vids hurrrr: https://www.youtube.com/watch?v=rriqu-ebAAc&list=PLbLnFR-fGplxtQV41O82LcGcnN65sbh9L

Additionally don’t forget you can watch my #clearskindiaries series here: https://www.youtube.com/watch?v=gaMxhXjHSLc&list=PLbLnFR-fGplyr_ueNpXFbPEp0vGBIOkVS

K now go grab your weights!

Let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

#clearskin #sweatandyoga #weddingskin #fullbodycircuit #hydration #healthyhabits


USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=Ogo-0kqoQbqA69WL5Hc9NA

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

at home full body workout

Let’s get #socialgirlfriend ✌️

I’ve been on Medium lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Full body at home workout

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Kettlebell and Slider Leg Burner | Circuit Workout | At home workout

Kettlebell and Slider workout (2)

Welcome back for this Kettlebell and Slider Leg burner girl!

If you are lookin for April’s Free Yoga Challenge have no fear it didn’t disappear {yup that rhymed} grab the whole 5 Day Rest & Restore course here fo free: https://pages.convertkit.com/6741cc5cf8/30693131f3

Today we are hitting the legs hardddddd
It’s a combo of cardio and strength and let me tell ya – it was definitely a burner.

For today’s kettlebell and slider workout you’ll need:
✨ heavier kettlebell { I use a 40lb here}
✨ lighter kettlebell { I use a 15lb}
✨ sliders {or paper plates/ towels – this is my first time actually using the sliders since I had just gotten them – I normally utilize plates/towels TBH}

The work out goes as follows:
✨ 8 Straight Leg Deadlift – Jump to Squat
✨ 6 Uneven Lunges
✨ 6 Walking Lunges
✨ 6 Reverse Slider Lunges
✨ 8 Lunge to Knee Drive Hop
✨ 8 Glute Bride to Single Leg Extension

As you can see – a lotttt of lunges – keep your pelvis swing under to create a canister so you work your core mucho mucho

You can watch other similar workout vids hurrrr: https://www.youtube.com/watch?v=rriqu-ebAAc&list=PLbLnFR-fGplxtQV41O82LcGcnN65sbh9L

Additionally don’t forget you can watch my #clearskindiaries series here: https://www.youtube.com/watch?v=gaMxhXjHSLc&list=PLbLnFR-fGplyr_ueNpXFbPEp0vGBIOkVS

K now go grab your kettlebells and sliders!

Let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

#clearskin #sweatandyoga #weddingskin #fullbodycircuit #hydration #healthyhabits


USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=Ogo-0kqoQbqA69WL5Hc9NA

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Kettlebell-and-Slider-Leg-Burner-Infographic

Let’s get #socialgirlfriend ✌️

I’ve been on Medium lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

kettlebell and slider workout (1)

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Clear Skin Diaries Celery Juice Challenge? Yes or No? | Plus April’s Free Yoga Program

wedding detox _ april program

Welcome back to the Clear Skin Diaries girlfriend!!!

Introducing that new new April Challenge comin at ya – sign up here to make sure you don’t miss out on any of the fun extras – https://sweatandyoga.comthis-months-yoga/

Drum roll please 🥁🥁🥁🥁🥁
Introducing the 5 day Rest & restore Challenge for our Free April Yoga Program.

Again, just like the Final Reset it is an older program that I am releasing now for free so pardon the sound waves but yooooo I am so excited for you go to through it!
If you need a bit of a break {since let’s not kid ourselves this is around the time we all do since we are startin to burn out with them New Years goals #amirite } then this is the prog you want to join us for!

Check it out here : https://sweatandyoga.comthis-months-yoga/

Now…
Onto the other April news

As you all know I spent the month of March guzzling water like a crazy person for the #clearskindiaries and I filmed it all {like an even crazier person }. I am doing this because project #weddingskin is what’s happenin….


{You can check out day 1-7 here: https://www.youtube.com/watch?v=U_Ej_OrrXp4&t=13s }
Those final results are coming in a few weeks { o m g soooooo much footage to go through and edit bahhh } buttttt I have a new clear skin project comin for April.
Ima drink myself some celery juice…
And again… like a crazy person I will mos def be filming the results sooooo yea

Watch the vid for all the deets
K that’s all for today – I’ll catch ya tomorrow for the Rest & Restore Challenge

Let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

#clearskin #sweatandyoga #weddingskin #fullbodycircuit #hydration #healthyhabits


USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=Ogo-0kqoQbqA69WL5Hc9NA

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

April Yoga Program

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : http://www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

At Home Full Body Workout | 20 Minute AMRAP Dumbell Workout | Work Your Stabilizing Muscles

Stabilizing Muscles Full Body Workout (1)

Welcome back girlfriend!!!

New Yoga Prog comin at ya on April 1st : Rest & Restore – 5 days of beautifully unwinding as you rejuvenate through yoga – this is the restore portion of my old 66 day program : https://sweatandyoga.comthis-months-yoga/

Today we are doing an At Home Full Body Workout | Most of this workout works on small stabilizing muscles with combination moves so enjoy!

Let’s get some of those stabilizing muscles burnin in this At Home Full Body Workout girl✌️
The workouts starts at 1:00

For today’s AMRAP you will need:
✨ dumbells of varying sizes {depends on your arm strength}

Remember AMRAP means As Many Reps As Possible so set a timer for 20 minutes – go through this circuit and then repeat as many times as possible until the 20 minutes is up

The moves are as follows:
✨ 8/side Lunge to Knee Drive + OH Press
✨ 8/side Lunge to Warrior 3 + Tri Kickbacks
✨ 12 V Sits + Single Arm Chest Fly
✨ 8/side W3 to Single Arm Rev Fly and Hold

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

#amarap #athomeworkout #gymworkout #dumbbellworkout #sweatandyoga #armworkout #backtoroutine #yogamusicflow


Stabilizing Muscles Full Body Workout

USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=u_-QEpEuSlqTAVb7q6KQBA

Brand New 💦 Movement Feels Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Stabilizing Muscles Full Body Workout (1)

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Gym Arms Workout for Women | 20 Minute AMRAP

Gym Arms Workout


If you are lookin for February’s Free Yoga Challenge have no fear it didn’t disappear {yup that rhymed} grab the whole 10 day healthy fit reset course here fo free: https://sweatandyoga.comfebruary-yoga-program/

Today we are doing a Gym Arms Workout

Let’s get some Arms in girl ✌️

For today’s AMRAP you will need:
✨ dumbells of varying sizes {depends on your arm strength}
✨ Seated Cable Machine
✨ Barbell Plate

Remember AMRAP means As Many Reps As Possible so set a timer for 20 minutes – go through this circuit and then repeat as many times as possible until the 20 minutes is up

The moves are as follows:
✨ 10 Rows to Bi Curls
✨ 8 Plate Tri Ext
✨ 6 1.5 Bi Curls
✨ 8 Lateral Raises
✨ 8 Seated Cable Rows

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

amarap #athomeworkout #gymworkout #dumbbellworkout #sweatandyoga #armworkout #backtoroutine #yogamusicflow

Arms Gym Workout

USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr…

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Movement Feels Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyog…
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

Arms Gym Workout

Toned Abs and Arms in 20 Minutes

Abs and Arms AMRAP

Welcome back girlfriend!!

First things First….

If you are lookin for February’s Free Yoga Challenge have no fear it didn’t disappear {yup that rhymed} grab the whole 10 day healthy fit reset course here fo free: https://sweatandyoga.comfebruary-yoga-program/

Today we are doing another AMRAP – Arms and Abs

Let’s get some Abs and Arms in girl ✌️

For today’s AMRAP you will need:
✨ 2 different size Weights a smaller one and a larger one {I opted for a KB for the heavier weights}
✨ And some sliders

Remember AMRAP means As Many Reps As Possible so set a timer for 20 minutes – go through this circuit and then repeat as many times as possible until the 20 minutes is up

The moves are as follows:
✨ 8 tri ext + OH hold
✨ 12 Plank Tucks
✨ 8 Lateral Side Raises
✨ 10 Bent Over Tri Ext

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

amarap #athomeworkout #dumbbellworkout #sweatandyoga #armworkout #backtoroutine #yogamusicflow


USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr…

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Movement Feels Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Toned Arms and Abs

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

20 Minute Kettlebell AMRAP | 4 Move Quick At Home Workout |

Full Body Kettlebell Workout

Welcome back girlfriend!!!

If you are lookin for February’s Free Yoga Challenge it’s comin up on Monday woot woot make sure you sign up here to get al the fun bonus e-mails : https://sweatandyoga.comferuary-yoga-program/

Today we are doing another AMRAP

Let’s get some Kettlebell Work in girl ✌️

For today’s Kettlebell AMRAP you will need:
✨ Duh – 2 different size Kettlebells a smaller one and a larger one
✨ Jump Rope
✨ And some small dumbells

Remember AMRAP means As Many Reps As Possible so set a timer for 20 minutes – go through this circuit and then repeat as many times as possible until the 20 minutes is up

The moves are as follows:
✨ 100 skips
✨ 12 Upside Down Kettlebell Push + Lunge
✨ 12 Single Arm Back Fly + Hold
✨ 20 Heavy Kettlebell Swings

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance




#amarap #athomeworkout #kettlebellworkout #sweatandyoga #gluteworkout #backtoroutine #yogamusicflow

Full Body Kettlebell AMRAP

USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=lxMaKyTfQHC_W4hGdgT13Q

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga?#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

20 Minute Mini Band Booty AMRAP

20 Minute Outdoor Mini Band AMRAP

Welcome back girlfriend!!!

If you are lookin for January’s Free Yoga Challenge have no fear it didn’t disappear {yup that rhymed} grab the whole 7 day back 2 routine course here fo free: https://sweatandyoga.comback-2-routine/

Today we are doing another AMRAP – This time a Booty AMRAP

This time it’s all about dat bootyyyyyyy yo ✌️

For today’s Booty AMRAP you will need:
✨ Duh – a mini band
✨ Jump Rope
✨ And just some room to move it all around

Remember AMRAP means As Many Reps As Possible so set a timer for 20 minutes – go through this circuit and then repeat as many times as possible until the 20 minutes is up

The moves are as follows:
✨ 20 Banded Side Leaps
✨ 6 Backward Monster Walks
✨ 6 Forward Monster Walks
✨ 10 In/Out Forward Leaps
✨ 10 In/Out Planks
✨ 100 Skips

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

#amarap #athomeworkout #sweatandyoga #gluteworkout #backtoroutine #yogamusicflow


Outdoor Booty AMRAP

USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=6k_d2ia5QH6nFiu3gWmFRQ

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/ https://www.mydoterra.com/sweatandyoga/#
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌️

I’ve been on Medium daily-ish lately : https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Music for this vid : www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

20 Minute At Home Stair Workout | Full Body 20 Minute AMRAP

20 Minute Stair Workout (1)

Welcome back girlfriend!!!

If you are lookin for January’s Free Yoga Program have no fear it didn’t disappear {yup that rhymed} grab the whole 7 day back 2 routine course here fo free: https://sweatandyoga.comback-2-routine/

As I mentioned in the Intro I have a tonnnn of workouts I want to release to you so for now Flow Fridays will be Workout Fridays!

For today’s Stair Workout you need :
✨ Stairs
✨ 2 kettlebells/ dumbells that are difficult to get and stabilize overhead
✨ a jump rope

Bonus: some good tunes 👌

This stair workout is a Full Body 20 minute AMRAP which stands for As Many Reps As Possible.
That means you will set a timer for 20 minutes, go through the circuit once and then repeat it as many times as you can before the timer goes off!

A few bonus notes on the circuit – pay close attention to where your feet are tracking especially in the stair walks – they seem easy but keeping your core engaged and feet flexing and relaxing at the right times make things extra challenging I promise!

Alright girl pull up a mat and let’s start transitioning + moving + connecting to heal + radiate

Aspiring #MovementNinja out yo ✌️

💦 Sweat + Radiance

yogaforbeginners #sweatandyoga #beginneryoga #backtoroutine #yogamusicflow


USEFUL RESOURCES :

🎧 my Spotify: https://open.spotify.com/user/6yscznr20v2xersoufuro3pap?si=Ogo-0kqoQbqA69WL5Hc9NA

💌 E-mail list and 25% off coupon plus weekly love letters cause I luh ya { to make sure you neva eva miss the weekly love notes}: https://sweatandyoga.com25off

Brand New 💦 Sweaty Yogi Car Rambles Podcast 💪 I mos def aspire to be on there more consistently in the forseable future:
ITUNES: https://sweatandyoga.comitunespodcast
OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

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Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support. If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.

15 Minute Landmine AMRAP – Upper Body Workout

15 minute Upper Body Landmine AMRAP Workout

Yo Sweaty Friend

Welcome back to Sweat & Yoga. WE’re gonna do a Landmine AMRAP today.

I know this one is comin a day late to ya but ya girl had her 31st b-day {insert mid life crisis uhhhh …. NOW- lol jk jk I just had a day packed full of things}

Ya’ll know I am all about that AMRAP. When I am in a pinch and need to hurry my A$$ up I do an AMRAP.

Sometimes I layer those workouts with other ones like sprints or rows. Other days I have “cash ins/outs” where I I perform X amount of a certain exercise to start and the same amount to finish. Other days I do the AMRAP with an 8,7,6,5,4,3,2,1 style.

So many ways to get creative

But at the root of it all is …

The AMRAP

The Landmine is something I’ve recently discovered and lemme tell ya it took some time for me to embrace it – like how did someone come up with that? Someone just got too lazy to take a plate off the end? But I digress.

I’ve actually been loving incorporating it into my workouts as well!

So I thought I would share this 15 min Landmine AMRAP with ya’ll

If I’m short on time cause 15 min- heart rate pumpin – gasping for some air and muscles burnin why natttt 💪💪?

Let’s get to today’s shall we?

For those of you that don’t know AMRAP stands for As Many Reps As Possible – pretty simple. The rules of play are just that you have a grouping of moves and you try to repeat the sequence as many times as you can in a given timeframe – only stopping if you’re really feeling like you may die – hahaha so not #soyogi eh? but if you’re doing it mindfully- who’s to say that a full body AMRAP can’t be #soyogi? I call an objection on the whole “this is/isn’t yoga” terminology {but that’s a much lengthier post or video fo a later day – I’ll spare you for now}

Lemme break it down like we’re wearing apple bottom jeans 😜:

You’ve got 3 moves. 15 minutes. Set an alarm and let’s get at it!

Move Numero Uno: Lopsided Single Arm Row

15 minute Upper Body AMRAP Workout

15 minute Upper Body AMRAP Workout

Start with your right foot at 45 degrees and your left foot pointing strain forward. Centre your body over your left foot. Hinge at the hips to bend the upper bod forward. Straighten the legs as much as possible while keeping a neutral upper body. This lopsided shapes creates a need for the core to do more work in stabilization.

The end of the landmine should start at just below your left knee. Arm hanging down to hold onto the bar. Keeping the elbow as close to your upper body as the trajectory of the bar allows pull the bar towards your chest. Make sure you make it all the way up until you are just about to touch your chest. Then with control allow the bar to come back down.  repeat this 8 times and then switch sides

Move Number 2: ALT Arm OverHead Press

15 minute Upper Body AMRAP Workout

15 minute Upper Body AMRAP Workout

15 minute Upper Body AMRAP WorkoutThis move looks easy but it gets a good shoulder burn. Start in a low lunge. Left knee forward, right knee back. Remember to tuck your pelvis under – to uber engage your core and avoid doing this movement with your low back. Start with the landmine in front of your right shoulder with your taring at the base. Stabilize the shoulder by tucking the elbow in towards the midline and start to push the landmine overhead for an overhead press. When you come into full flexion with your shoulder bring the left hand to meet the right and take the landmine into the left hand. Bring the landmine back down toward the left shoulder this time.    – That’s 1 rep- bring the landmine back to start by reversing the moves for rep 2 and repeat until 6 yo ✌. Once you have completed 6 switch the lung position {so right leg forward} and do 6 more

Move Number Three: Twisted Lunge

15 minute Upper Body AMRAP Workout

15 minute Upper Body AMRAP Workout

Start in a high lunge position with your right foot forward and your left foot back. The landmine overhead with these shoulders in flexion at about 45 degree {getting underneath the landmine full would make the move a bit easier – so you can try that as a modification}. Remembering that pelvic tuck to make sure that the glutes are engaged and the core is working not just the back body. Keep the lower body in place as you allow the landmine to drop toward the right coming into an upper body twist on the right side. Allow the rib cage to swivel as you engage the obliques and whole shoulder girdle to keep the motion in the upper body.  10 on each side for a total of 20 girl!

Once you’ve completed one round go back to the beginning and keep going until your alarm sounds girl!

There ya have it a sweaty upper body workout in just 15 min! Doesn’t get easier to get past the resistance to workout than that eh?

If you’re looking for more quick movements or ways to connect more to your body I am launching new series over on the #SWEATANDYOGA YouTube channel.

This will be called #takingbackmymornings and it’s helping me make sure that I don’t go a day without at least a bit of movement like this 15 minute Landmine AMRAP yo!

Aspiring #movementninja out ✌

Feel free to save this pic or pin it for easy access to all 3 of the moves for this quick Upper Body Landmine AMRAP gurllll.

15 minute Upper Body AMRAP Workout

————————
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OR
GOOGLE PLAY: https://sweatandyoga.comgooglepodcast

All clothing can be found on: https://sweatandyoga.comshop

The Only Essential Oil brand I love and trust: https://www.mydoterra.com/sweatandyoga/#/
If you are interested in joining my growing wellness team shoot me an e-mail at sweatandyoga@gmail.com

Let’s get #socialgirlfriend ✌

I’m totes daily-ish blogging on medium here: https://medium.com/@sweatandyoga

Insta: http://www.instagram.com/suncanasay

Tweet: http://www.twitter.com/suncanasay

Blog: http://sweatandyoga.com

Pinterest: http://pinterest.com/sweatandyoga

Medium: https://medium.com/@sweatandyoga

Music for this vid: www.epidemicsound.com

Disclaimer: This post may contain affiliate links which means if you happen to make a purchase through one of the links, Sweat & Yoga will earn a small commission. Thanks so much for the support!
If you have any pre existing conditions please speak to a Dr. before performing any of these exercises – I always encourage you to drive your own vessel I can’t know what you’re feeling In your body – my goal is to help you get better at hearing it but at the end of the day all of this is up to you and therefore by doing this video you release Suncana and sweat and yoga from any liability.