Name: Playbook - Chesaney Kooy - Week 1, Day 5
Uploaded: 2023-01-29T01:01:32.538Z
Duration: 45 min
Description: Week 1, Day 5

Warm-up (2 Rounds):
1 min inch-worm push-ups
1 min squats 
1 min plank shoulder taps 

Part 1
25-20-15-10-5 (For time):
Lunges (each leg) 
Hand release push ups 
Sit ups 

Part 2
3 Rounds (For completion): 
30 sec mountain climbers 
30 sec plank
30 sec rest

2 Rounds:
1 min inch-worm push-ups
1 min squats 
1 min plank shoulder taps

- 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

- 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

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Warm-up

25-20-15-10-5 (For time):

Lunges (each leg) 
Hand-release push-ups
Sit-ups

* Complete 25 reps of each movement, then 20, then 15…

- 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

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Part 1: 25-20-15-10-5

3 Rounds: 
30 sec mountain climbers 
30 sec plank 
30 sec rest

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Part 2: 3 Rounds

Week 1, Day 5

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!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 4

Intro to Week 2 + Mindset

Week 1, Day 5

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