Name: Playbook - BWMN Active - W2/D2 Day 9
Uploaded: 2023-09-04T10:20:22.881Z
Duration: 30 min
Description: W2/D2 Day 9

Circuit 1/2 rounds
- 8 High Knees + 2 Star Jumps
- Push Up to High Side Plank 
- Bear Crawl Forward/Backwards, then Stand Up & Jump
- Clap Crunches
40s ON
20s OFF

Circuit 2/ E3M 3 rounds (9 min)
- Burpees 7-12
- Plank Toe Touches 8
- Side Plank Crunches 8 e/s
- Squat Jumps 8
- Prisoners + knee to elbow 8
NOTE:
If it takes you 2 mins to complete RND 1, you will have 1 min to rest, until RND 2 begins - if not finished by 2.30mins, stop & rest anyway (for 30 secs)

Circuit 1/2 rounds
- 8 High Knees + 2 Star Jumps
- Push Up to High Side Plank 
- Bear Crawl Forward/Backwards, then Stand Up & Jump
- Clap Crunches
40s ON
20s OFF

No rest between rounds

- Brace core 
- Drive Knees up 
- Maintain upright posture 
- Maintain balance

8 High Knees + 2 Star Jumps

- Push up (on knees or toes) 
- Then twist to one side lifting your arm up
- Control the movement by bracing your core

Push Up to High Side Plank

- 2 crawls forward and 2 crawls backwards
- Keep knees within a couple of inches from the ground
- Then stand up and jump

Bear Crawl Burpees

- Maintain 90 degrees at your knees
- Crunching all the way up until you can clap your hands together 
- Fast and explosive 
- Try to get out all reps in arrow to maintain tension on your core

Clap Crunches

Circuit

At the top of every 3 min complete the following: (You will complete this 3x)

- Burpees 7-12
- Plank Toe Touches 8
- Side Plank Crunches 8 e/s
- Squat Jumps 8
- Prisoners + knee to elbow 8

NOTE:
If it takes you 2 mins to complete RND 1, you will have 1 min to rest, until RND 2 begins - if you have not finished by 2m30sec, stop & rest anyway (for 30 secs)

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

Burpees

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternate sides

Plank toe touches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower and raise your hips
- Complete desired reps then repeat on the opposite side

Side Plank Crunches

- 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

- Starting on your knees, chest up, eyes forward 
- Come into a low squat position without standing up 
- Then back down to your knees

Prisoner squat + knee to elbow

W2/D2 Day 9

Victoria

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

Clarissa

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

W2/D2 Day 9

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