Name: Playbook - Hannah Jeffery - W4/D4 Beginners Strong at Home
Uploaded: 2023-10-20T15:15:32.332Z
Duration: 60 min
Description: W4/D4 Beginners Strong at Home

It’s week 4 / day 4 of the Beginners Strong at Home program. This program requires zero equipment and can be done in the comfort of your own home!

- Stand in front of a staircase or box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Stair step ups

- Start by standing tall, with feet shoulder width apart
- Keeping your elbows bent at a 90° angle, extend your arms out engaging your back
- Pause and let your arms return back to the starting position

Standing back flies

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Standing with your feet shoulder width apart, extend your arms next to you. 
- Create the letter c with your palms continuously

Bicep c cups

- Standing with your feet shoulder width apart, extend your arms out next to you and bend your elbows 90°. 
- Rotate arms up and down

Goal posts

- Begin in a reverse plank position
- Lower yourself at the elbows 
- Extend your arms engaging your triceps to push up

Bodyweight dips

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf
- Use a wall for balance

Single leg calf raises (bodyweight) (right calf)

Single leg calf raises (bodyweight) (left calf)

W4/D4 Beginners Strong at Home

W1/D1 Beginners Strong at Home

W1/D2 Beginners Strong at Home

W1/D3 Beginners Strong at Home

W1/D4 Beginners Strong at Home

W2/D1 Beginners Strong at Home

W2/D2 Beginners Strong at Home

W2/D3 Beginners Strong at Home

W2/D4 Beginners Strong at Home

W3/D1 Beginners Strong at Home

W3/D2 Beginners Strong at Home

W3/D3 Beginners Strong at Home

W3/D4 Beginners Strong at Home

W4/D1 Beginners Strong at Home

W4/D2 Beginners Strong at Home

W4/D3 Beginners Strong at Home

W5/D1 Beginners Strong at Home

W5/D2 Beginners Strong at Home

W5/D3 Beginners Strong at Home

W5/D4 Beginners Strong at Home

W6/D1 Beginners Strong at Home

W6/D2 Beginners Strong at Home

W6/D3 Beginners Strong at Home

W6/D4 Beginners Strong at Home

W7/D1 Beginners Strong at Home

W7/D2 Beginners Strong at Home

W7/D3 Beginners Strong at Home

W7/D4 Beginners Strong at Home

W8/D1 Beginners Strong at Home

W8/D2 Beginners Strong at Home

W8/D3 Beginners Strong at Home

W8/D4 Beginners Strong at Home

W4/D4 Beginners Strong at Home

More workouts from Hannah Jeffery