Name: Playbook - Heather Black - Circuit 5
Uploaded: 2021-01-18T11:47:34.414Z
Duration: 20 min
Description: Circuit 5

I know, I know, I said no equipment, but you can seriously use anything as your "equipment" for this workout. If you have a small dumbbell, great- use that. If not, use a ball, a book, a can of soup, anything! 

Level 1

4 rounds
1 minute each, no rest between exercises

plank pull-through
Russian twists
hollow body rocks
Russian twists

1 minute rest between rounds

4 rounds
(:45 work/:15 rest)

plank pull-through
Russian twists
hollow body rocks
Russian twists

1 minute total rest between rounds

4 rounds
1 minute each, no rest between exercises

plank pull-through
Russian twists
hollow body rocks
Russian twists

1 minute rest between rounds

Start with your body in a full plank position:
-Hands directly under your shoulders.
-Straight line from your head to your heels.
-Core tight, body rigid, glutes squeezed.

With a weight at one side, reach under your body with the opposite hand to grab the weight and pull it to the other side. 

Pull it from side to side for the prescribed amount of reps while keeping your hips as level as possible.

Plank Pull-Through

Sit on the floor with your hips and knees bent 90 degrees.

Keep your back straight (don’t hunch over). Your torso should be at about a 45 degree angle to the floor. 

Twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Hold a dumbbell to increase the difficulty.

Repeat for the prescribed amount of reps. 

(Typically, right + left = 1 rep.)

Russian Twists

Start by lying on the ground with your legs extended, toes pointed, and arms stretched overhead. 

Tuck your pelvis and activate your core muscles as you raise your shoulders and legs slightly off the ground.

Use momentum to rock forward and backward, keeping your body in that tight “hollow” position.

Continue the movement for the prescribed amount of reps. 

(Typically, every time your legs touch the ground counts as 1 rep.)

Hollow Body Rocks

Level 1

4 rounds
(:45 work/:15 rest)

plank pull-through
Russian twists
hollow body rocks
Russian twists

1 minute total rest between rounds

Rest

Level 2

Circuit 5

Ashley 

Great as usual. A comment about the timer buttons, they are super helpful but are quite small and easy to miss, specially when you shake from the effort...

Victor

Tony

Circuit 1

Circuit 2

Circuit 3

Circuit 4

Circuit 6

Circuit 7

The timers work really well for a lot of the workouts. Would it be possible to make the buttons for the larger? When you have shaky sweaty fingers it might make it easier. Thanks!

Circuit 5

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