Name: Playbook - BWMN Active - W1/D4 Day 4
Uploaded: 2023-09-04T10:20:22.589Z
Duration: 30 min
Description: W1/D4 Day 4

Clarissa

8 Min AMRAP/Aim 3+ rounds
- Bicycle Crunches 40
- Bird Dogs 20
- Alt Arm Sit Ups 10
- Commandos 5

Circuit 2/4 rounds
- Reverse Lunges to High Knee (swap sides at 15s)
- Calf Hops
- Mountain Climbers
- Plank
30s ON
30s OFF

8 Min AMRAP/Aim 3+ rounds
- Bicycle Crunches 40
- Bird Dogs 20
- Alt Arm Sit Ups 10
- Commandos 5

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dogs

- Knees bent w/ feet flat on the ground 
- As you sit up reach one arm across the body to the opposite knee 
- Alternate arms each rep

Alt. Arm Sit Ups

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

Circuit

Circuit 2/4 rounds
- Reverse Lunges to High Knee (swap sides at 15s)
- Calf Hops
- Mountain Climbers
- Plank
30s ON
30s OFF

60 sec rest between rounds

- Take a big step backwards
- Drop your back knee towards the floor until both legs are bent at roughly 90 degrees
- Stand back up to the starting position driving your knee forward and up
- Complete for both sides

Swap sides at 15s

Reverse Lunge w/ High Knee

- Maintain straight legs (with soft knees) 
- Pushing through your toes, engaging your calves
- Repeat for designated reps/time

Calf Hops

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank Hold

W1/D4 Day 4

Victoria

My first workout was great! I feel really motivated to use the app!!

W1/D1 Day 1

Great to do something while on holidays. Quick sweaty awesome!

W1/D2 Day 2

W1/D3 Day 3

Bali workout. Got a real sudden urge to smash last exercises to music. Had to get three reps in song

W1/D4 Day 4

Community

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