Name: Playbook - Annie Openshaw - W3/D2
Uploaded: 2023-06-22T18:30:43.002Z
Duration: 45 min
Description: W3/D2

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 min 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. BODYWEIGHT SQUATS
3. BURPEE + MOUNTAIN CLIMBERS
4. WALKOUTS
5. BODYWEIGHT REVERSE LUNGES

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

High knees

- 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

- 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

- 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

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Repeat on the opposite side
- Working back and forth for time or reps

Bodyweight alternating reverse lunges

BODYWEIGHT HIIT

4 rounds, 5 exercises
- No rest between exercises
- 1 min rest between rounds

1. REVERSE PLANK + LEG LIFT 4 x 16 (8 per leg)
2. RUSSIAN TWISTS 4 x 30
3. DUMBBELL TOE TOUCHES 4 x 15
4. BICYCLES 4 x 20
5. PLANK 4 x 30sec

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching your hands toward the floor on each side

Bodyweight russian twists

- Begin lying with arms holding a dumbbell and legs straight up
- Roll your shoulders off the ground and reach the dumbbell to your toes
- Roll back down and repeat

Dumbbell toe touches

- 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

- Lie on the floor and place your elbows directly under your shoulders, firearms on the ground, hands forward of your body
- Slowly lift your torso off the floor by pressing into your forearms and knees
- Contract your core as you raise up, and maintain a neutral neck and spine
- Tuck your toes under and lift your knees so that your body forms a straight line
- Hold this position for desired time

Plank

W3/D2

W1/D1

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

W3/D2

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