Name: Playbook - Andrea Bernad - Power Prep 8
Uploaded: 2023-07-22T17:24:09.686Z
Duration: 8 min
Description: Power Prep 8

This 8 minute full body warm up  workout is a high intensity warm up routine that incorporate a variety of bodyweight exercises to prepare your body for a more intense fitness workout. You will perform 8 exercises for 30 second each without rest between the exercises, that’s one set. After completing all of the exercises you will have 30 seconds rest and then repeat the whole set one more time.

- Stand with your feet hip-width apart and arms by the side of your body, keep your back straight and head up
- Begin by running on the spot, and then gradually increase the speed until you are sprinting 
- Pump your arms as fast as you can and lift your knees up to your chest, high and fast
- Keep your abs engage

Sprinting on spot

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable. 
Have 30 seconds break before moving on to next exercise

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- You can place your hands on your butt or Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Jump up in the air, land in lunge position 
- Land softly and without break jump up in the air and alternate the legs
- You can use your arms if you want to by swinging them up towards the ceiling as your jump up

Split squat jumps

- Stand tall, 
- Look down on the floor and start reaching your hands down towards the floor I. Front of your feet, allowing your back to bend forward, rolling down one vertebrae at the time
- Allow your knees to bend slightly, as needed, to enable your hands to reach the floor
- Place your hands on the floor in front of your feet and walk your hands forward, one at the time, allowing your heels to lift of the floor as your body begins to straighten 
- When you get to plank position so that your hand are directly under your shoulders, begin walk with your hands one at the time backwards to return to starting position 
- Keep your core engaged and focus on good form

Inch worm

- Stand with your feet hip-width apart, squat down and place your hands on the floor in front of you 
- Hop back and bring your body to a plank position and perform press up
- Hop forward and jump up with your arms fully extended above your head

Burpee

- Stand with your feet hip-width apart and your arms fully extended in front of your body 
- Lift one foot up across of your body touching the opposite hand, continue alternating the legs