Name: Playbook - Blair Epstein - No Equipment FULL BODY
Uploaded: 2024-01-06T13:34:05.215Z
Duration: 30 min
Description: No Equipment FULL BODY

FULL BODY BURN - this is great if you have no equipment and are short for time. 

40 seconds work / 20 seconds rest in between exercises and 1 min rest in between rounds!  

Stay true to those rest times!!!

- Keep your back straight and knees close to the floor
- Move your one foot forward at a time with your opposite hand
- Keep core engaged  
- Repeat on the other side

Bear crawl

- Start in a low plank position
- Lift one arm at a time trying not to rock your hips side to side too much
- Engage core 
- Alternate hands

Plank Up Downs

- In a high plank position, bring your hand towards your hip like you are rowing a dumbbell 
- Engage your lats and squeeze at the top 
- Then extend your forearm engaging your tricep and squeezing at the top 
- Lower arm back to starting position and alternate

Body weight renegade row to tricep extension

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

Upper Circuit

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Pulse for 1
- Slowly return to the starting position

Fire hydrants w/ pulse

- Begin with one foot back
- Lower down to 90 degrees and rise back up pushing through the front heel 
- Leaning slightly forward will out more emphasis on the glutes