Name: Playbook - Danielle Gray - W5/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.302Z
Duration: 30 min
Description: W5/D3 Core & HIIT/Full Body

Warm up, complete core, and then the main circuit.

Please complete a 5 minute cardio effort & the TLAG Warm Up

Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Reps are per leg

Lying Leg Lifts

Start on your forearms and feet until failure. Then continue the rest on your forearms and knees.

Modifications:
- On Knees (Demonstrated)

Progressions:
- One Leg Forearm Plank
- High Plank

Forearm Plank

Start with the candlestick shape first. Then sit down, roll back on your back, squeeze your bottom and quads to point your toes to the ceiling, but don't let your toes go past your head, you'll get stuck. Use your abs and the momentum of your legs to rock back forward. Keep your arms by your ears.

Seated Candlesticks

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Reps are per side

Russian Twists

Core

For a total of 20 minutes, complete all exercises for 40 seconds and only rest for 20 seconds between exercises and rounds.

Clean or lift a kettlebell close to your chest. Flex at the knees and push your hips back as you squat down. Keep your chest up throughout the movement. Pause at parallel, squeeze your glutes, and extend your legs to come back up. Squeeze at the top.

Endure Kettlebells Code: TLAG
www.endure-fitness.com

VivoBarefoot Code: TLAG
www.vivobarefoot.com

Kettlebell Goblet Squat

Squat down, place your hands flat on the floor, jump your feet back to a supported plank, jump your feet back in and jump. 

Modification: 
- Walk out and in 
- Skip the jump 

Progression: 
- Add a tuck jump 
- Do single arm or single leg

Burpees with Jump

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Be sure to control your landing with both feet at the same time. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges

Progressions: 
- Lunge Double Switches

Lunge Switches

Start in a plank on your hands or your knees with your shoulders over your wrists, bottom tucked under, ribs in, and hips flat. Control the lower down until the chin and chest are near the floor or the incline. Keep the core engaged as you push back up as one solid unit. 

Modifications: 
- Incline Knee Push Ups 

Progressions:
- Legs Straight Push Ups 
- Decline Push Ups

Push Ups

Lie on your back, extend your legs straight, and alternate lifting up and down. Press your low back into the floor. 

Modifications: 
- Hands Under Back 
- Knees Bent

Hollow Body Flutters

HIIT/Full Body

W5/D3 Core & HIIT/Full Body

It was great but I will say I prefer the video workout type like an Instagram live… although a bonus to this is I can play whatever music I want… so not sure yet. Thanks!

Kristina

I mostly enjoyed this. The only downfall is that some moves could do with an explanation to help with technique and safety. Example the half handstand shoulder shrug. I had to go searching YouTube.

Great! Pushed through even though I’m exhausted! 😅

Danielle

W1/D1 Upper Body

Those squat pulses after the wall sit 🔥!
I may have missed it somewhere but are the number of reps total or per side?

Tegan Sacevich

Great workout before a thanksgiving dinner! Now I can really eat without guilt 😅

W1/D2 Core & Lower Body

Moira

Nice quick Sunday evening workout 👍🏻

W1/D3 Plyo & HIIT

Persevered through the workout here at 9:26pm! 🥳

Nice way to end the week! Headstand was too hard and crow (had to look up.. also difficult) ended up doing teddy bear stand, that work?

W1/D4 Balance & Flexibility

Glad I woke up early to get it done! Ready for the day now 😊

W2/D1 Upper Body

Chose ❤️ over sleeping longer this morning 😊

Linda

W2/D2 Core & Lower Body

Great workout, and nice and short! I'm also a little confused about the # of reps per side vs total?

Jackie

Ok, so my brain isn’t thinking straight this am…

 Plyo and Hiit as many rounds together for 15min or do 1 round plyo first then as many rounds of HIIT for 15 min?

For reps, for example Glute abductions; 20 reps total or 20 per side? I always did the higher option 😅

W5/D3 Core & HIIT/Full Body

More workouts from Danielle Gray