Name: Playbook - Chesaney Kooy - Week 1, Day 1
Uploaded: 2023-01-29T01:01:32.517Z
Duration: 30 min
Description: Week 1, Day 1

Warm-up (2 Rounds): 
20 sec high knees 
20 sec jumping jacks 
20 sec squats 
20 sec side lunges 
20 sec inch worm push-ups 


Workout (1-2 min rest between each part) 
Part 1
7 min AMRAP (As many rounds/reps as possible in 7min. Score is total rounds + reps): 
10 squat jumps 
10 mountain climber push-ups 

Part 2 
7 min AMRAP (As many rounds/reps as possible in 7min. Score is total rounds + reps): 
10 burpees 
10 lunges (each leg) 

Part 3
4 rounds (For completion - not scored): 
1 min wall sit 
8 Cossack squats (each leg)

Warm-up (2 Rounds): 
20 sec high knees 
20 sec jumping jacks 
20 sec squats 
20 sec lateral lunges 
20 sec inch worm push-ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm push-ups

Warm-up

7 min AMRAP (as many rounds/rep as possible): 

10 Jump squats 
10 Mountain climber push-ups

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start in a plank position 
- Drive each knee towards your chest one at a time
- Complete a push-up 
- Repeat

Mountain Climber Push-Ups

Part 1: 7 min AMRAP

7 min AMRAP (as many rounds/reps as possible): 

10 burpees
10 lunges (each leg - 20 total)

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

Part 2: 7 min AMRAP

4 Rounds (for completion, rest between rounds as needed): 
1 min wall-sit 
16 Cossack squats total (8 each leg)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Part 3: 4 Rounds

Week 1, Day 1

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Week 1, Day 1

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