Name: Playbook - Chesaney Kooy - Week 6, Day 2
Uploaded: 2023-02-05T21:54:45.630Z
Duration: 20 min
Description: Week 6, Day 2

Warm-up (2 Rounds): 
30 sec plank toe taps 
30 sec down-ups 
30 sec tempo push-ups


Workout: 
Complete 3 Rounds (each round will be a different push-up variation, rest 2 minutes before moving onto the next round)

1 min high knees or jumping jacks
1 min push-ups
45 sec high knees/jumping jacks
45 sec push-ups
30 sec high knees/jumping jacks 
30 sec push-ups
15 sec high knees/jumping jacks 
15 sec push-ups

R1: Triangle push-ups
R2: Wide to narrow push-ups
R3: Sphinx push-ups

* Push-ups may be performed from the knees as an optional modification. 
** Choose your own adventure: high knees, jumping jacks, or sub in your favorite cardio movement!

2 Rounds:

30 sec plank toe taps 
30 sec down-ups 
30 sec slow descent push-ups

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

Plank toe taps

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

- Perform a push-up taking 3 seconds on the way down and pushing up fast

Tempo push-ups

Warm-up

Round 1/3: 

1 min high knees or jumping jacks
1 min diamond push-ups
45 sec high knees/jumping jacks
45 sec diamond push-ups
30 sec high knees/jumping jacks 
30 sec diamond push-ups
15 sec high knees/jumping jacks 
15 sec diamond push-ups

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

High knees

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight

Diamond Push-ups

Part 1: Diamond push-ups

Round 2/3: 

1 min high knees or jumping jacks
1 min wide to narrow push-ups
45 sec high knees/jumping jacks
45 sec wide to narrow push-ups
30 sec high knees/jumping jacks 
30 sec wide to narrow push-ups
15 sec high knees/jumping jacks 
15 sec wide to narrow push-ups

- 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

- Start in a wide push up position
- Lower your chest down to the ground
- Press off the ground back into starting position
- Move one hand in closer for the starting position of a close grip push up 
- Complete a close grip push up
- Move one hand back out to wide push up position 
- Continue switching back and forth

Wide to Narrow Push-ups

Part 2: Wide to narrow push-ups

Round 3/3: 

1 min high knees or jumping jacks
1 min sphinx push-ups
45 sec high knees/jumping jacks
45 sec sphinx push-ups
30 sec high knees/jumping jacks 
30 sec sphinx push-ups
15 sec high knees/jumping jacks 
15 sec sphinx push-ups

- Start in a low plank position 
- Push through the palms of your hands until you lock out your arms 
- Return back to the low plank position

Sphinx push-ups

Part 3: Sphinx push-ups

Week 6, Day 2

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

Week 6, Day 2

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