Name: Playbook - Ashley Parker Angel - W1/D1 Bodyweight Pure Strength Workout
Uploaded: 2022-04-27T22:00:00.158Z
Duration: 50 min
Description: W1/D1 Bodyweight Pure Strength Workout

You’ve couldn’t have done this exercises any better than ME !!! - ha ha ha !!!  I’m a work of action, not quite perfected yet !!! 👍💪

Denise

It was just what I needed to start my day!

For a beginner, it was motivating to get me going !!!  Thank you !!!

I feel like I've been hit by a bus! Thanks for being the driver, Ash! It's a great workout!!

Daniel

Rachel Jones

This is amazing. Pace yourself and the results start to manifest.

bart

Push Up
Prisoner Squat
Bodyweight Reverse Lunge
High Plank
Knee Up Crunch
Elbow Plank
Single Leg Drop

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-up

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat, pushing your hips back and down
- Stand up out of squat by extending your legs, pressing out of your mid-foot and heel

Prisoner Squat

- Stand with your feet together
- Step back with one foot and bend at both knees until both legs make a 90 degree angle
- Stand back up and bring your back foot back up to starting position 
- Repeat this motion for the desired amount of reps and then switch legs

Bodyweight Reverse Lunge

- Place your hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up
- Ground your toes into the floor and squeeze glutes to stabilize your body
- Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands
- Your head should be in line with your back
- Hold this tight body position for time

High Plank

- Lying with your hips and legs bent to 90 degrees 
- Keeping your chin tucked, gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Make sure your lower back stays in contact with the pad or floor

Knee Up Crunch

- Elbows stacked under your shoulders and hands out front
- Raise your body up onto your toes, creating a straight line with your body
- Keep entire body tight as you hold position for time

Elbow Plank

- Lying with your hips and legs bent to 90 degrees  
- Slowly lower one leg, dropping your heel toward the floor
- Raise your leg back to starting position
- Repeat with the opposite leg

Single Leg Drop

W1/D1 Bodyweight Pure Strength Workout

OMGosh, if only you could see me exercising at school, where I teach…. Engaging my students with fitness:  kindergarten style !!! lol 😉

Amazing first workout of year 34 for me! Sweat!

W1/D2 Bodyweight Tabata Interval Workout

W1/D3 Bodyweight Strength Endurance Workout

Not as hard the second time round! I'm feeling the burn, baby! 🔥

W2/D1 Bodyweight Pure Strength Workout

W2/D2 Bodyweight Tabata Interval Workout

W2/D3 Bodyweight Strength Endurance Workout

Boy this right here, got me motivated and I felt more comfy doing this in my home instead where 100 people can see me.

W1/D1 Bodyweight Pure Strength Workout

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