Name: Playbook - Ashley Parker Angel - W1/D3 Bodyweight Strength Endurance Workout
Uploaded: 2022-04-27T22:00:00.172Z
Duration: 30 min
Description: W1/D3 Bodyweight Strength Endurance Workout

Bodyweight Squat
3D Lunge
Bodyweight Single Leg Squat
Glute Bridge
Bird Dog
Knee Up Crunch
T Push Up
Bear Crawl

- 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 Squat

- Keep your upper body straight as you move, with your chin up and your abs braced
- Start by stepping forwards and lower your hips until both knees are bent at 90°, with your front knee above your foot
- Then push back up
- The next step is a side lunge 
- Make sure to keep your upper body straight and over your leading leg as you lower, keeping the trailing leg straight
- Push back the to starting position
- Next up is a reverse lunge
- Step back and lower until both knees are bent at 90°, then push back up
- Work both sides

3D Lunge

- Stand on one foot with your other leg bent at the knee
- You can also make it easier by holding both arms out in front of you during the exercise to aid your balance
- Once you’re balanced on one leg, squat down as low as you can without losing your form (or toppling over)
- Don’t let your knee go past the front of your toes while you squat
- Pause at the bottom of the squat for a second, then push back up through your heel, squeezing your glutes as you rise to starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Squat

- Lay on the floor with your legs bent, feet firmly planted on the floor
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeat on opposite side

Bird Dog

- 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

- 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
- Rotate to one side into a side plank, raising your arm to form a T
- Return to starting position to repeat the push-up and rotating to the opposite side

T Push-up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

W1/D3 Bodyweight Strength Endurance 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 !!!

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!

Rachel Jones

Daniel

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

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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.

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