Name: Playbook - Warrior Fit - W4/D4 Calisthenics/Sprints
Uploaded: 2023-03-18T22:09:04.268Z
Duration: 45 min
Description: W4/D4 Calisthenics/Sprints

Calisthenics/Sprints

- 1/2 mile Jog

- 30 sec High Knees X 2
- 30 sec Butt Kickers X 2
- 10 Tuck Jumps X 2

- 200m Sprint repeats every 2 min X 10

- 1/4 mile Walk

- Jog at a good pace for you 
- Increase speed and intensity as you progress

Jog 1/2 mile

- 30 sec High Knees X 2
- 30 sec Butt Kickers X 2
- 10 Tuck Jumps X 2

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

Dynamic High Knees

- Explosively flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Dynamic Butt Kickers

- Start by standing with your feet a little less than shoulder-width apart
- Drop down a little into a quarter squat then explode into the air
- Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can

Tuck Jumps

Circuit

Sprint 200m

Treadmill Walk 1/4 mile

W4/D4 Calisthenics/Sprints

Killer workout, my first one so obviously kicked my butt!

John

Kicked my ass. I had to change a movement or two due to equipment but this was a good place to gauge my level of fitness. Great workout. Crazy sweat.

Phillip

Saul V

W1/D1 Push | Hyper

Have alternative to some stuff, don't have a back extension or rowing machine, just ran on treadmill for that.

Noah

Great workout. Really love the blend of functional training and bodybuilding style training. Really gets the heart rate going.

Nicole

W1/D2 Pull | Hyper

Great workout. My legs are smoked and my shirt is completely sweat through.

1 leg press will humble the hell out of you real quick.

Zach

Cameron

W1/D3 Legs | Hyper

Another great workout. I really enjoy this style of training. Especially being active duty military this fits right into my lifestyle

W2/D1 Push | Power

Another fantastic workout. Every workout gets your heart rate going and makes you sweat.

W4/D4 Calisthenics/Sprints

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