Name: Playbook - FIT byWhitt - Quickie Foundational Body weight Flow Warmup
Uploaded: 2024-02-22T22:18:59.082Z
Duration: 20 min
Description: Quickie Foundational Body weight Flow Warmup

Body weight movements focused on building foundational strength and mobility. Great for a warm up to a workout

Squat to a low frog position and transition to a high plank. Release the body down to a pushup hold position and hold for 2-3secs. Return to high plank and bring right leg to the outside of your right hand. Drop the left knee and kick the butt back towards the heels extending the right leg forward stretching the hands towards the extended leg. Reverse the movements and repeat on the opposite side. 

5 reps per side total 10 reps

Push-up hold + runners stretch

Stand with hands reached towards the sky. Wide legs feet slightly turned out, squat into a low deep position. Pause and carefully raise to Tippy toes in a calf raise position. Bring heels back to floor then stand again. Repeat

Hands up sumo squat + calf raises

Bunny hops

Lunge squat lunge

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Quickie Foundational Body weight Flow Warmup

Just by looking at the exercises, I thought this would be easy 🤣🤣 I should've known better, lol. Thank you Whitt!! What a burn🔥

Brittany

Kettlebell Dynamic Burn

Finally got my hubby to try. Lmao. A Lil taste of humble sauce. Telling me my workouts are girlie lmao 🔥🔥🔥🤣

OMG🤯 That was hot 🔥 Perfect Quickie. Had my keikis today. No excuse. Bring um. Get the werk in. Mahalo as always sis. I am drenched 😎

Chelsy

Perfect workout to burn off all of your stressors for the week!🔥

Julie Javar

Upper body + Hiit quickie

I am sweating. So blessed to be able to touch actual dumbells again instead of my water jugs at home. This workout definitely got the heart pumping. I was shocked on how strong I've gotten over the months. It's only going to get better. Holding onto my "Why" and being consistent. Big mahalo Whit💯🫠🔥

Push + HIIT werk

This is such a great workout, I absolutely love it.

Caitie

No class, no problem. Small group of us showed up and worked it thank to this crazy workout!! 🫶

Mahalo!! Mahalo!! Mahalo!! This was perfect for my lunch break!! It only takes 15 minutes once through, and I was dripping. 💦Did it twice and feel like a damn champ!! ❤️‍🔥 I did have to modify the pull-ups cause I don't have access to a bar, but the devil presses are bomb, too!

Body weight only workout

Hits differently when you use this app in whitts space 💕no slacking, no excuses ♥️

Awesome workout! Totally felt the burn!🔥

Great work out! I felt the burn with every movement. I easily substituted a kettle bell with my dumbbells!

Gabby

Full body Werkout 1

I used a 20lb dumbell cause that all I had in my car and the workout was 🔥

Just what I needed 💦💪❤️ What a total body burn this was!!🫶

Truly is a total body burner 😅💦🥵

Full body werk 2

Candace Ochoa

Body weight Quickie Cardio

Dripping sweat… as per usual 🤪 love that you’ve incorporated jump rope!

Cassie

Omg I'm dripping🌊🔥💪I have to work on my coordination, but this was BOMB!! As always MAHALO SIS!!

I rested yesterday to give my legs a break. This boxing HIIT was perfect to work the abs and arms 👌🏻as you know day 3 of starting all over again, usually hurts the most on the legs and it’s hard to walk or use the 🚽 😅

Corey

HIIT Dumbbell Burn

This was so good❤️ In the sumo squats I had to go up in weights because was too light 🤣 Love challenging myself everytime. Mahalo sis💯

Quickie Foundational Body weight Flow Warmup

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