Name: Playbook - Frankie Dades - Easy run + BodyWeight
Uploaded: 2023-01-16T20:27:10.580Z
Duration: 45 min
Description: Easy run + BodyWeight

Run 
Beginner - 40 min easy run
Advanced - 6 mile easy run
(RPE 4-6 See insights)

Running

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

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

Body weight walking lunges

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Lean slightly forward placing more tension on your chest

Dips

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

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

Flutter kicks

Bodyweight Circuit

Easy run + BodyWeight

Great lift! But super long, not super conducive for a normal working parent who doesn't have 2.5 hours to workout.

Easy run + BodyWeight

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