Name: Playbook - Charly Caruso // Arnolt - W4/D5 Full Body
Uploaded: 2021-01-18T11:45:09.523Z
Duration: 30 min
Description: W4/D5 Full Body

3 rounds
Plank regular, left side, right side 30 sec each

Walking lunges: 10 minutes ( can take breaks as needed)

3 rounds: 
Side lunges: 20 reps
Wide arm push ups: 20
Kick backs: 20 reps each leg
Diamond push up: 20
Lateral leg raises: 20 each side

Handstand practice

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

- Place your forearms on the floor
- Keep a neutral spine and your core engaged

Elbow Front Plank

- Place your forearm on the floor
- Raise your hips off the floor
- There should be a like from your shoulder to you foot
- Keep your core engaged

Side Plank

Plank Circuit

- Step forward 
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Walking lunges ( take breaks as needed)

- Step sideways
- Bring your glutes down flexing at the knee
- Keep your opposite leg extended 
- Push through your quad to come up
- Keep your chest up

Side lunges

- Start with your arms outside shoulder width
- Flex at the elbows coming down
- Keep you back straight and core engaged 
- Push through your hands extending your arms to come up

Wide Push ups

- Place your hands and knees on the floor
- Kick back with one leg
- Engage your glutes and hamstrings as you go up
- Keep your back straight

Kick back on hands and knees

- Place your hands in a triangle 
- Flex at the elbows coming down
- Keep you back straight and core engaged 
- Push through your hands extending your arms to come up

Diamond Pushups

- Place your hands and knees on the floor
- Raise your leg laterally 
- As you go up engage your adductors and glutes

Lateral Leg Raise

Full Body Circuit 1

Use the following exercises below to practice your handstand for 5-10 min in total training time.

Handstand kick ups without wall (handstand practice)

Wall Walk ups (handstand practice)

Wall kick ups (handstand practice)

Handstand practice

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

- Lay on the ground with your legs bent
- Come up and touch the front of your shoes
- Return to the initial position engaging your core

Sit ups

- Lay on the floor with your legs bent
- Bring your shoulders off the ground engaging your abs
- Reach your heel engaging your core 
- Repeat on the opposite side

Penguins

- Lay on the ground with your hands by your sides
- Raise your legs off the floor
- Bring one up and the other one down
- Keep your core engaged

Flutter Kicks

- Start in a plank position
- Bring your knee towards your elbow
- Engage your abs as you bring you knee forward
- Keep your back straight

Plank, bring knee to elbow

- Extend your legs above you
- Reach your toes 
- Engage your abs as you go up

Toe touches

Core Circuit

W4/D5 Full Body

Jordan Cox

Tiziano

W1/D1 Lower Body & Core

It was a challenge, but I like a challenge. Keep them coming!!

William White

W1/D2 Upper Body

Great! Challenging, but I wouldn’t have it any other way.

W1/D3 Lower Body & Core

W1/D4 Upper Body

W1/D5 Full Body

Steven Howard

Another amazing workout. Definitely getting a sweat that’s for sure.

W2/D1 Lower Body & Core

W2/D2 Upper Body

Great exercises to help with 2021 fitness goals

W4/D5 Full Body

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