Name: Playbook - Izabela Siuda - Burn 200 calories!
Uploaded: 2024-04-13T10:51:42.559Z
Duration: 20 min
Description: Burn 200 calories!

🇬🇧 
This workout is gonna help you burn 200kcal in just 20 minutes! 

Maximise calories burn thanks to high intensity simple exercises that you can perform anytime without any equipment.

*The amount of calories burnt is approximate and depends on many factors, including your weight and the intensity of the workout.

- Stand with feet hip width apart and arms bent and held in front of you.
- Lift right leg up and kick right foot forward.
- Place the right foot down and switch to the left.
- Continue to repeat for desired amount of or repetitions.

Front kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Start by standing with your feet together
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Squat down to half squat
- Go back up and kick to the side
- Repeat to the other side

Roundhouse squat kick

- Lean over a sofa or a chair holding it with both hands 
- Kick back with right leg straightening it fully
- Repeat on the other side

Standing donkey kickbacks

- Stand with your legs shoulder width apart
- Flex your knee and kick to the side
- As one leg comes down, flex your other knee and kick your other foot to the other side
- Increase speed as you feel comfortable

Side kicks

- Push your hips back as you come down
- Reach parallel and explode jumping up

Jump squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Stand with feet shoulder width apart and hands at your sides
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your right hand to the opposite side
- Repeating the sequence on the opposite side

Squat and reach

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat
- Repeating the sequence

Prisoner squat

- Half squat and stay down
- Do alternating side toe taps staying low in half squat

Half squat lateral tap

- As you come down push your hips back and keep your chest up 
- Pause at parallel 
- Raise your heels

Low squat to toes

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position and kick forward

Burn 200 calories!

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