Name: Playbook - Cora Miller - Bodyweight Workout 9
Uploaded: 2024-01-02T15:26:06.287Z
Duration: 15 min
Description: Bodyweight Workout 9

Start slow and increase your pieces through round two

- Use any machine, run, jog in place, high knees and butt 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- use any line or even an imaginary one
- jump back and forth over the line working your legs and calves

Line hops

- 5 each side 
- 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

Get warm

We are going to pair two movements here, doing an AMRAP (as many rounds and reps as possible) in 8 minutes!

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump or step on top of a box
- Complete the movement by standing up tall before stepping down with one foot at a time

*if you do not have a box, just use a chair, bench, cooler or even ottoman!

Burpee box jump

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Bodyweight Workout 9

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