Name: Playbook - Annie Openshaw - W1/D2
Uploaded: 2023-06-22T18:30:42.929Z
Duration: 45 min
Description: W1/D2

This kicked my butt! I needed a quick workout at home as I was lacking motivation to go to the gym.

Brittany

BODYWEIGHT HIIT: 
4 rounds, 5 exercises
Complete as many reps as possible during the 45 seconds
- 15 seconds rest between exercises

ABS:
4 rounds, 5 exercises
- No rest between exercises 
- 1 minute Rest between rounds

4 rounds, 5 exercises
Complete as many reps as possible during the 45 seconds
- 15 seconds rest between exercises

1. HIGH KNEES 
2. SHOULDER TAPS 
3. WALKING LUNGES 
4. BURPEE + MOUNTAIN CLIMBERS
5. BODYWEIGHT SQUATS

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

High knees

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

- Step forward and bring your back knee down until both legs are at about 90 degrees
- Drive through your feet to come up to standing and repeat with the opposite leg

Bodyweight walking lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank
- Complete 4 mountain climbers 
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee + mountain climbers

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

BODYWEIGHT HIIT

4 rounds, 5 exercises
- No rest between exercises 
- 1 minute Rest between rounds

1. TOE TAPS 4 x 15
2. BUTTERFLY KICKS 4 x 15
3. REVERSE PLANK LEG LIFT 4 x 15
4. BICYCLE 4 x 20
5. HIGH PLANK + TOE TOUCH 4 x 15

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Toe taps

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Butterfly kicks

- Start in a reverse plank position, maintaining a tight and engaged core throughout the movement
- Raise one leg up off the floor
- Lower your leg and repeat with the opposite leg

Reverse plank leg lift

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycles

- Begin in a high plank position
- Pike your hips up as you raise one hand off the floor, reaching back toward the opposite toe
- Returning to starting position
- Repeating back and forth for time or reps

W1/D2

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