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
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
This 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
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.
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