Name: Playbook - Cora Miller - Bodyweight Workout 4
Uploaded: 2024-01-02T15:26:06.267Z
Duration: 15 min
Description: Bodyweight Workout 4

For our warm up today, we want to get the heart rate up for our conditioning day. Start smooth and end fast!

Cardio machine, jump rope or 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

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- start by doing a push up and then transition into a down dog then back to push up 
- focus on really opening up your upper back in the down dog

Push up down dog

Get ready to party 🎉

4 rounds of this one before we rest for a bit and do another three round circuit. Let’s get it 💪🏻

- 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- 5/each side
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

*sub regular lunges to scale down

Jumping lunges

Circuit 1

Rest

Same as circuit 1, 4 rounds through at a good steady pace

- 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

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Bodyweight Workout 4

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