Name: Playbook - Izabela Siuda - Full Body Workout 2 - July
Uploaded: 2024-04-20T15:06:09.321Z
Duration: 45 min
Description: Full Body Workout 2 - July

My current full body workout for the month of July that I'm doing 3-4 times a week, no equipment, just bodyweight.

This is a circuit workout, where you do the exercises one by one, non-stop, because these kind of workouts make me feel I do my utmost to shape the entire body while also burning calories!

🇵🇱 Mój obecny trening całego ciała (na miesiąc lipiec), który wykonuję w domu, bez sprzętu.

To trening obwodowy (tzw. circuit), czyli ćwiczenia jedno po drugim, non-stop, bez przerw. Tako rodzaj treningu sprawia, że jednocześnie pracuję nad mięśniami i spalaniem kalorii. Oszczędność czasu i energii 🙂

Do the exercises one by one, nonstop untill you finish the circuit. 

Rest between circuits.

🇵🇱 Wykonuj ćwiczenia jedno po drugim, bez przerwy. 

Odpocznij po skończonym obwodzie ćwiczeń.

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats

- 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 
- Repeat on the opposite side

Curtsy lunge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Circuit 1 / Obwód 1

- Stand in a wide toed out stance 
- Lower into a squat

Sumo squat pulses

- Place your upper back on the edge of the box or sofa 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Begin with your body in a modified V-sit, bent at the knees
- Tuck your knees in and lift your chest up
- Extend back out
- Repeat for time or reps

V-sit double crunch

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Staying facedown, bend knees out to sides, feet up and together
- Your forehead on your hands
- Engage your buttocks and raise legs off the floor
- Lower your legs down

Frog lifts

Circuit 2 / Obwód 2

- 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

Reverse lunge with kick

- With heels elevated and together, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Plie squat heels elevated

- Lie on the side
- Lift your straight leg and reach straight arm towards the leg
* Work both sides

Straight leg side crunch

- Lie facedown on the floor with your shoulders fixed out on a diagonal angle 
- Raise your arms off the ground keeping your arms straight
-Pause at the top, and slowly return to the starting position

Full Body Workout 2 - July

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