Name: Playbook - AJ Hotchkins - 20 Minute Body Weight Workout:
Uploaded: 2023-08-11T16:43:53.464Z
Duration: 20 min
Description: 20 Minute Body Weight Workout:

20 minute bodyweight workout circuit: 

Cardio & muscular endurance + lower body power and speed workout! Push yourself when we are working for time (compete for amount of reps) / + control yourself when working for reps + solid and crisp reps💪🏽

:30 seconds rest in-between sets / 2 minutes rest in-between rounds!

This is a great workout when running low on time / No access to a weight room / or when you are still trying to get great functional work in while allowing your body to recover!

Sprint at 60% of your max effort for :20 seconds + rest for :60 seconds!

Walk on treadmill inbetween reps : this can be dont anywhere (Don’t need treadmill)

A1 - :20 / :60 Sprints

- Complete a burpee and jump + Grab onto bar and complete a pull up (grip of your choice)
- Complete as many reps as possible given the 30 seconds!

B1 - Burpee + Pull up

- Starting in a kneeling position with arms cocked ready to jump into standing position
- Use pop from your hips and use arms to land in a bent knee athletic position
- From athletic position perform a vertical jump with as little response time as possible

B2 - Kneeling pop ups + Vertical Jump

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged
- Perform a handstand for as long as possible / 3 reps / if you can’t do a hand stand do a wall stand for :30 seconds

B3 - Handstand wall hold 2

- Starting in a kneeling position with arms cocked ready to jump into standing position
- Use pop from your hips and use arms to land in a bent knee athletic position
- From athletic position perform a broad jump with as little response time as possible

B4 - Kneeling Pop Up + Broad Jump

- Perform a slider clapping push-up + land into another push-up 
- Once you’ve complete the second push / use core to bring knees to chest!
- Compete as many reps as possible in 30 seconds!

B5 - Slide Push Up + Knee Tuck

20 Minute Body Weight Workout:

Ryan

Combat Cardio Workout

Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

Ragna Hafliðadóttir

Full Body Combat Training

Lower Body Pull Workout

Lower Body Pull Workout (Combat)

Fight Conditioning (Hill Sprints)

Owen

Gabrio Lima

Full Body Workout (Functional)

Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

Achilles

Full Body Pull Workout

Full Body Workout (Strength + Pull)

Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

20 Minute Body Weight Workout:

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