“Dizzybat”

AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

STIMULUS

• Using a single dumbbell in this longer AMRAP workout
• Dumbbell will be held with both hands across the chest for these reverse lunges
• Pick a weight that you can complete the 30 alternating lunges in one unbroken set
• Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
• 1-3 sets will likely be the sweet spot

• 1 Set: 60
• 2 Sets: 30-30 OR 40-20
• 3 Sets: 20-20-20 OR 30-20-10

MOVEMENT VIDEOS

Reverse Burpees Video

WARM-UP

Warm-up Set 1

20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees
Performed With Lighter Weight

Warm-up Set 2

10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Weight

“Dizzybat” (No Equipment Version)

AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

STIMULUS

• Using an Odd Object in this longer AMRAP workout
• For line hops, let’s choose a line or set down a piece of tape to jump from side to side
• Odd-Object will be held with both hands across the chest for these reverse lunges
• Pick a weight that you can complete the 30 alternating lunges in one unbroken set

MOVEMENT VIDEOS

How to Create an Odd-Object Video
Odd-Object Reverse Lunges Video
Reverse Burpees Video

WARM-UP

Warm-up Set 1

20 Line Hops
10 Alternating Reverse Lunges
5 Reverse Burpees
Performed With No Weight

Warm-up Set 2

10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Odd-Object