Name: Playbook - Clark Bartram - W4/D26 Full Body Blast
Uploaded: 2022-01-11T18:47:09.431Z
Duration: 20 min
Description: W4/D26 Full Body Blast

Today's focus is on the entire body

We'll now be doing 2 different circuits (A and B)
3 rounds each
6 total rounds 
30 seconds for each exercise
60 seconds of rest in between each round

Today's focus is on the lower body.

We'll be doing 4 total rounds 
30 seconds for each exercise (or do the number of reps listed per exercise if you can't go the full 30 seconds)
60 seconds of rest in between each round

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Push up then hop forward placing your feet on the floor
- Jump up in the air

Burpee with push up

- 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

Bodyweight squats

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Close grip push ups

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat on the opposite side

(10 reps for each leg)

Alternating lunges

Full Body Blast

Rest for 3 minutes before starting circuit #2

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Jack your feet out and in

Push up jacks

- Stutter step laterally with a high knee (3, 2, high knee) back and forth for time or reps

Heismans

- 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

- Hold for 30 seconds

Plank (elbows)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Reverse back to starting position

Inchworms

Circuit #2

W4/D26 Full Body Blast

Outstanding - LOVED IT!!
Great start to the day!!!
Gets the entire body going!!!!

Scott Remington

Wow...

Second day, still amazing!

This is a program that challenges me, AND that I can stick with through to the end. Rather than avoiding each workout, I actually look forward to it...

Cornell Green

Just finished Day 2 of 30 day body weight challenge, feeling great. Love the demo videos of the exercises. Some I haven't heard of and other I watch for proper technique.

W1/D2 Lower Body

Holy cripes!

I've been away from "Movement" for... about a month now. I got the app and told myself "no more Bitch Ass Dude, bro!"

Just did Week 1, Day 1 of the 30 Day Bodyweight Challenge... 🤬🤬🤬!!! Of course, I couldn't do all the reps - at all - but I did do all the sets.

As someone who lives in a studio apartment, and doesn't have time for the gym or weights and stuff at home, this is the real deal!!!

No doubts: in 29 more days, I'm gonna be in beast mode! Big Up to coach Clark! 💪🏾😎

Jeff

W1/D1 - Upper Body

🤬!!!

Add inchworms to the list of ish I just cannot do. I substituted kneeling ab rollers.

Burpees with push ups? Another killer - the last set, I just did burpees, and still could only manage seven.

Once again: didn't do all the reps, but I did ask the sets. Do whatcha can, till ya can do more... that's how we go from a b.a.d. to a Bad Dude!

W1/D3 - Upper Body

W1/D4 Lower Body

Holy Marion Jasper!

The most intense workout yet - and I did the entire first three sets, ALL THE REPS! I did the burpees!!!

The last set, though, I only did 7 burpees and 13 close grip pushups... again, didn't do all the reps, but I did ask the sets.

This is good stuff... it's been months since I felt sweat stinging my eyes... 💪🏾😎🏆

W4/D26 Full Body Blast

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