Name: Playbook - BWMN Active - W3/D1 Day 15
Uploaded: 2023-09-04T10:20:23.822Z
Duration: 30 min
Description: W3/D1 Day 15

Circuit 1/3 rounds
- Mountain Climbers
- Reverse Lunges
- Burpees
40s ON
20s OFF

Circuit 2/3 sets
- Atomic Sit Ups 10
- Squat Jumps 15
- Bicycle Crunches 20
- Leg Raises 10

Circuit 1/3 rounds
- Mountain Climbers
- Reverse Lunges
- Burpees
40s ON
20s OFF

- 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

- Step back into a reverse lunge 
- Maintain upright posture 
- Push through the front quad to stand up 
- Alternate legs each rep

Bodyweight Reverse Lunges

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

Burpees

Circuit

Circuit 2/3 sets
- Atomic Sit Ups 10
- Squat Jumps 15
- Bicycle Crunches 20
- Leg Raises 10

- 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

- 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

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them to the ground without resting/bouncing

Leg Raises

W3/D1 Day 15

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

W3/D1 Day 15

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