Name: Playbook - Izabela Siuda - W1/D1 Full Body
Uploaded: 2024-04-19T16:14:06.433Z
Duration: 30 min
Description: W1/D1 Full Body

This workout is based on circuits of exercises. 

Circuit is a set of exercises that you perform one by one with short breaks or without breaks. 

After a circuit of exercises is completed, you take a rest and repeat the circuit as many times as indicated in the plan. 

Make sure you take care about your form. Have fun!

- do the exercises of this circuit one by one 
- rest between exercises when you need
- perform this circuit of exercises for 30 minutes altogether (approximately 7 rounds) 
- take longer rest after completing each circuit

- Begin with feet wider than hip width apart 
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Wide squat (bodyweight)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Repeat on the opposite side

Bird dog

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- 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

- Start with your hands on the wall just outside the shoulders 
- Bend at the elbows to come forward 
- Keep your core tight as you come forward 
- Extend your arms engaging your chest as you come up

Wall push up

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

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