Name: Playbook - Inanna Sarkis - W3/D5 Revenge bod - Kick training
Uploaded: 2023-02-07T20:45:58.135Z
Duration: 45 min
Description: W3/D5 Revenge bod - Kick training

Tatiana

Warm up

Circuit:
- Frankenstien
- Curtsy lunge
- Squat + up down
- Front kick
- Jump kick
- Side kick 
- Back kick 
- Single leg glute bridge (right + left)
- Reverse lunges

- Place a band around your legs above the knees
-Raise one leg up laterally 
-Lower leg back to the starting position

Banded lateral leg lift

- Place a band around your legs above the knee
-Kick one leg back as you activate your glute 
-Return your leg to the starting position

Banded leg lift ( back)

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backwards in the low position

Banded march ( front to back )

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )

-Place a band around your leg above the knee and get into a semi squat position
-March forward and backward as you tap your toe to the center with each rep

Banded march with toe taps ( front to back )

- Position yourself on your hands and knees with a band around your legs
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (banded)

-Place a bad around your leg above the knee
-Step out into a wide stance
-Shift your weight to one side and then the other in a side lunge motion

Banded stationary side to side lunges

Warm up

- Kick one leg out straight and across to the opposite hand 
-Repeat to the other side and back and forth

Frankenstiens

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Stand riot your feet shoulder width apart holding a weight in front of you 
- Lower into the bottom of a squat
-Kneel one leg

Squat + up downs

-Stand in a stagger stance 
- Shift weight to the front  foot and kick the back leg out to the front

Front kick

-Stand in a stager stance drive on knee up into the air 
- In the air rotate legs and kick the opposite leg forward

Jump kick

-Stand in a stagger stance 
- Stay light on your feet as you kick one keg up to the side

Side kick

-With ankle weights on kick you leg back and up activating your glute

Back kick

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge (right)

Single leg glute bridge (left)

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Reverse lunge (bodyweight)(12 each leg)

Circuit

W3/D5 Revenge bod - Kick training

Tired I couldn’t complete all the rounds

Esperanza

Raina

Mariana

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

Natalia Rivera Hernández

W2/D4 Revenge bod - Speed agility

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

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

W3/D5 Revenge bod - Kick training

Community

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