Name: Playbook - Ashley Parker Angel - W3/D1 Bodyweight Pure Strength Workout
Uploaded: 2022-04-27T22:00:00.196Z
Duration: 45 min
Description: W3/D1 Bodyweight Pure Strength 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.

Denise

Daniel

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

W3/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 !!! 👍💪

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 😉

W3/D1 Bodyweight Pure Strength Workout

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