Name: Playbook - BWMN Active - W1/D6 Day 6
Uploaded: 2023-09-04T10:20:22.684Z
Duration: 30 min
Description: W1/D6 Day 6

Clarissa

Circuit 1/6 Min AMRAP
- Tricep Push Ups 12
- Burpees 12
- Squat Swivels 12

Circuit 2/3 rounds
- Mountain Climbers 20
- Alternating Toe Touches 10 e/s
- Atomic Sit Ups 10

Circuit 3/6 Min AMRAP
- SL Glute Bridges 10 e/s
- Squat Jumps 10
- Bear Crawl Shuffles 10 e/s

Circuit 1/6 Min AMRAP
- Tricep Push Ups 12
- Burpees 12
- Squat Swivels 12

- Hands within shoulder width
- Track your elbows in one line along your body (as you go down and up) 
- Aim to get your chest to the ground 
- Control the movement

Tricep Push Ups

- Drop down to the ground - lying flat
- Simultaneously push up and bring you feet under you
- Jump up and repeat

Burpees

- Feet shoulder width apart, chest up
- As you stand up, jump and twist slightly to each side

Squat Swivels

Circuit

Circuit 2/3 rounds
- Mountain Climbers 20
- Alternating Toe Touches 10 e/s
- Atomic Sit Ups 10

- 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

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Toe Touches

- Start flat on your back 
- Simultaneously sit up and bring your knees into your chest (meet in the middle) 
- Control back down 
- Straighten legs completely
- Heels should never touch the ground

Atomic Sit Ups

Circuit 3/6 Min AMRAP
- SL Glute Bridges 10 e/s
- Squat Jumps 10
- Bear Crawl Shuffles 10 e/s

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glute Bridges

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
- Ankle weights are optional

Squat Jumps

- Hands in line with shoulders 
- Knees in line with hips and slightly off the ground
- Lift each hand, one at a time, off the ground
- Aim to have limited side-to-side movement

Bear Crawl Shuffles

W1/D6 Day 6

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

W1/D4 Day 4

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

W1/D6 Day 6

Community

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