Name: Playbook - Inanna Sarkis - W2/D4 Revenge bod - Speed agility
Uploaded: 2023-02-07T20:45:58.105Z
Duration: 45 min
Description: W2/D4 Revenge bod - Speed agility

Mariana

Natalia Rivera Hernández

Warm up circuit

Circuit:
- Ladder drills
- Bench jump overs
- High knees 
- Broad jumps
- Jumping lunges

Circuit:
- Plank 
- Flutter kicks
- Crunch + sit up + punches
- Side plank hip raises 
- Penguins

:45 seconds work with :15 seconds rest and transition

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips ( bent leg )

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl (forward)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backwards on your hands and feet
- Keep a neutral spine

Bear crawl (backwards)

Explosive jumping jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head and spread your legs in a jack motion

Burpee to star jump *

Warm up - Upper + Full Body

- Perform ladder drills with increased speed as you become more comfortable
- if you don’t have a ladder, give yourself a distance and perform the exercise as if there is an imaginary one!

Ladder drills

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly

Bench jump overs (hands supported)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Circuit

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

-Lay on your back kicking your legs up and down opposite of each other in a short range of motion

Flutter kicks ( 6 inch )

-Perform a crunch 
- Perform a full sit up
- Perform a variety of punches at the top of the sit up

Crunch + sit up + punches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

-Lay on your back with your feet flat on the ground
- Slightly left your shoulders off the ground
-Lean side to side tapping your heels

Penguins

W2/D4 Revenge bod - Speed agility

Tired I couldn’t complete all the rounds

Esperanza

Raina

W1/D1 Revenge bod- HIIT

I never knew shadow boxing could be such a great workout. I’m burning, and I love it!

Jessica

I don’t really like the boxing exercises but other than that 10/10.

W1/D2 Revenge bod - Shadow boxing/ Upper body

Wooo that was super hard work! Sweaty but it felt amazing!

The flow of it is easy to follow but the exercises are bomb! Be prepared to work

Mayra

W1/D3 Revenge bod- Legs

Bisan

W1/D4 Revenge bod - Speed agility

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

At first glance I thought this would be easy. This was no easy, but a great workout👌🏻

Maria

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

2nd week!! I feel so much more energized!

Tania

Cecilia

W2/D1 Revenge bod- HIIT

I love this one because I sweat like a pig and I feel soooo good after it!

Amelia

W2/D2 Revenge bod - Shadow boxing/ Upper body

Caro

Giovanna Rosa

W2/D3 Revenge bod- Legs

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

Super challenging day but great workout!!! I feel sooo accomplished🥳

W2/D4 Revenge bod - Speed agility

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