Name: Playbook - Izabela Siuda - W1/D3 Full Body
Uploaded: 2024-04-19T16:14:06.442Z
Duration: 30 min
Description: W1/D3 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 wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Holding your legs extended up at 90 degree 
- Reach with your toes towards the ground 
- Alternate the legs

Toe tap

- Lying face down on the ground, arms at your sides and legs extended
- Raise your trunk engaging your hands and squeeze glutes as you lift
- Go back down

Cobra lift

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Box push-up

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

W1/D3 Full Body

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