Name: Playbook - Annie Openshaw - W2/D2
Uploaded: 2023-06-22T18:30:42.982Z
Duration: 45 min
Description: W2/D2

METCON:
3 rounds, 6 exercises
Complete all reps on each exercise as quickly as possible

ABS:
4 rounds, 5 exercises 
1 min rest between rounds

3 rounds, 6 exercises
Complete all reps on each exercise as quickly as possible

1. TREADMILL RUN x 400M	
2. BODYWEIGHT SQUATS x 30	
3. PUSH UPS x 20	
4. JUMPING LUNGES x 30	
5. BENT OVER ROW x 20	
6. BURPEES x 15

Treadmill run

- 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

- Start with your hands just outside the shoulders, on your toes or knees
- Bend at the elbows, lowering your chest toward the floor
- Keep your core tight throughout the movement 
- Extend your arms, engaging your chest as you push yourself up to starting position

Push-ups (toes or knees)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air and landing in a lunge on the other side
- Keep your chest up as you repeat back and forth for time or reps

Jumping lunges

- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your back as you pull up 
- Lower the dumbbells in a controlled motion

Dumbbell bent-over row

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpees

METCON

4 rounds, 5 exercises 
1 min rest between rounds

1. TOE TAPS x 15	
2. BUTTERFLY KICKS x 15	
3. WALKOUTS x 15	
4. BICYCLES x 20	
5. HIGH PLANK + TOE TOUCH 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 standing with your feet about hip width apart
- Squat down so that you can place your hands on the ground
- Walk your hands forward until your body is in a high plank
- Walk your hands back in toward your feet and return to standing

Walkouts

- 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

High plank + toe touch

W2/D2

W1/D1

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

W2/D2

More workouts from Annie Openshaw