Name: Playbook - Izabela Siuda - Total Body Fat Burn ✔️
Uploaded: 2024-04-17T12:01:00.706Z
Duration: 12 min
Description: Total Body Fat Burn ✔️

Effective total body workout that will help you burn unnecessary subcutaneous fat. 

Interval training will make you burn calories not only during exercise, but also around the clock!

Level: intermediate

🇵🇱 Skuteczne ćwiczenia całego ciała, które pomogą Ci spalić zbędny, podskórny tłuszcz. 

Trening interwałowy sprawi, że będziesz spalać kalorie nie tylko w trakcie ćwiczeń, ale całą dobę!

Poziom: średniozaawansowany

- 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

- Begin standing with your feet wider than shoulder width apart
- Squat to the side with the other leg straight 
- Stand back up
- Complete desired reps then repeat on the opposite side

Lateral lunge

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- 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

- 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

- Stand in a staggered position with both fists guarding your face
- Punch with your front fist while blocking your face with the other hand
- Punch with your other fist while rotating your hip forward. Repeat the move.

Punches

- 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Begin in a push up position on your knees, hands wide
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you push up

Knee push-ups

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

Jump squats

- Start in a high plank position
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High plank break dancer kicks

- Begin with feet shoulder width apart 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side, repeating back and forth

Lateral jump squats

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and kick it forward
- Repeating back and forth for time or reps

Crab toe touches

Standing bicycle crunches

- Stand with your feet shoulder-width apart and your hips low
- Push through the balls of your feet and run in place quickly
- Increase the speed if you can

Quick feet

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

- Lying on your back 
- Tuck one knee towards your chest
- Use your hands to pull the knee close to your body
- Breathe deeply through the stretch

Total Body Fat Burn ✔️

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