Name: Playbook - Andres Tovar - Bodyweight #3 W2 Strength
Uploaded: 2022-03-22T04:58:59.595Z
Duration: 25 min
Description: Bodyweight #3 W2 Strength

- Perform 2 sets of each exercise before moving on to the next
- You will perform each exercise for 35 seconds and rest 8 seconds in between sets
- Once you complete each exercise rest for 28 seconds and repeat one more time 
- Total: 2 Rounds

- Use an athletic stance
- Hands up
- Punch as fast you can and move those hips

Air punches

- Left leg back and right leg in front
- Hold a lunge position and pulse up and down
- Make sure to push with your front heel

Lunge pulse (right)

- Right leg back and left leg in front
- Hold a lunge position and pulse up and down
- Make sure to push with your front heel

Lunge pulse (left)

- Bend at the elbows to lower down
- Keep your elbows close to your body  
- Extend your arms engaging your chest to push up

Bodyweight dips

- Hold a squat position to start
- Drop down to a push position and reset
- Perform it as fast as possible

Low sprawl

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
-  Drive elbows towards hip back back and fourth 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Cobra Lat pulldown

- Hands below your bottom
- Hover feet off the floor
- Alternate crossing legs as fast as you can

Scissors

- Raise knees an inch off the floor and hold
- Keep a tight core

Bodyweight #3 W2 Strength

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