Name: Playbook - Ashley Parker Angel - W4/D1 Bodyweight Pure Strength Workout
Uploaded: 2022-04-27T22:00:00.207Z
Duration: 45 min
Description: W4/D1 Bodyweight Pure Strength Workout

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

W4/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 !!!

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

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

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

W4/D1 Bodyweight Pure Strength Workout

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