Name: Playbook - Inanna Sarkis - W3/D5 Revenge bod - Kick training
Uploaded: 2022-05-25T22:44:46.716Z
Duration: 45 min
Description: W3/D5 Revenge bod - Kick training

This feels so much easier than when I first started!!! I finished it faster than usual. Love it

Yaryna

Warm up

Circuit:
- Frankenstien
- Banded openers 3 ways
- Squat + up down
- Front kick
- Jump kick
- Side kick 
- Back kick 
- Hand stand 
- Back bridge

- 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

-Place a band around your legs above the knee
-Lay on your side and elevate your upper leg
-While elevated kick the leg forward , to the side , then back

Banded lying leg opener kicks three ways

- 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

-Stand on your hands with your feet against a wall for balance and assistance.

Hand stand  ( assisted )

-Stand and reach overhead as you bend backwards placing your hands on the ground
-Hold position 

* Beginner can start from the ground and push up into back bridge position

Back bridge

Circuit

W3/D5 Revenge bod - Kick training

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Damaris

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

W1/D4 Revenge bod - Speed agility

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

Nickademus

STTP

W1/D5 Revenge bod - Kick training

Laia

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

Jenna

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

Carly

I never work on speed or agility. These make me feel strong but slim and quick!!

W2/D3 Revenge bod - Speed agility

Tatiana

Sofia

I feel stronger than I have in the last two years!! Why are the squats the hardest part of this workout 🥵

W2/D4 Revenge bod - Kick training

Halley

Samya

W2/D5 Active rest day

Once again, whooped my ass. Feeling really strong, confident enough to increase weight even more next time!

I liked this workout! It was hard to transition to putting bands on and off as well as the ankle bands. Feels like a lot of transition time. I liked it overall though!

Madeline

W2/D6 Revenge bod- Legs

Dripping sweat! Still think 1 min is too long for some abs exercises at this point and this is my second time doing the program..

Adding ten seconds to the main circuit was great and a challenge. Doubling the length of time for the core circuit was something I just wasn’t ready for. Had to take a break in the middle of sets most of the time.

Those few seconds added onto everything were tough in a good way!

Brittany

W3/D1 Revenge bod- HIIT

Arms are dead, abs are dead. Without a punching bag or a speed bag, the second two exercises in the punching circuit are the same and it gets boring. I made my own circuit for the third exercise and it helped a lot.

W3/D2 Revenge bod - Boxing/ Upper body

I feel like I pushed myself to my limit today with every exercise. Feeling strong 💪🏼

W3/D3 Revenge bod- Legs

This was so hard. Still struggling to do 1 min straight for the core exercises, have to take a break.

Rocio

W3/D4 Revenge bod - Speed agility

these workouts kill but they’re so worth it!

Soooo good. I had to take a few days off for travel and it felt good to rest. This was much needed! Great start to my week!

W4/D1 Revenge bod- HIIT

I lifted heavy this time around and my arms are DEAD.

Cecilia

W4/D2 Revenge bod - Boxing/ Upper body

Skipping days definitely makes working out harder 🥹

I love the leg workouts!!! I was actually able to do the core exercises for a full minute on most of them. Good day for me!

W4/D3 Revenge bod- Legs

Sooooo hard after the amazing leg day yesterday. Was hard to get my butt into the jump lunges!

amazing!!! almost done the 4 week program!!

Gina

Mila

W4/D4 Revenge bod - Speed agility

A lot got in my way of doing this workout, including my building’s gym being flooded😭 did this without weights and I still sweat my butt off. Wahoo!

W4/D5 Revenge bod - Kick training

I actually did this yesterday and forgot to log it in the app. I did the 12-3-30 treadmill exercise for 45 minutes while reading. I loved it

W3/D5 Revenge bod - Kick training

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