Name: Playbook - Cora Miller - Bodyweight Workout 1
Uploaded: 2024-01-02T15:26:06.257Z
Duration: 15 min
Description: Bodyweight Workout 1

- Use any machine, run, jog in place, high knees and buff kickers, mountain climbers, jumping jacks or even slower burpees. The intention is to wake up your nervous system with some heavy breathing

Cardio of choice

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk legs back towards your hands and stand up

Walk out + push up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Warm it up

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

*modify by going from your knees

Tricep push up

- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side
- Jump your feet together landing into a squat 
- Repeat the entire sequence for time or reps

*scale down to be just 6-8 lunge lunge squat, no jumping

Jumping Lunge Lunge Squat

- Reps are each side 
- 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

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

Bodyweight Workout 1

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