Name: Playbook - Izabela Siuda - W2/D5 Full Body
Uploaded: 2024-04-19T16:14:06.472Z
Duration: 30 min
Description: W2/D5 Full Body

This program is based on the circuits of exercises. A circuit is a set of exercises that you perform one by one without breaks or with short breaks only. 

After you complete a circuit of exercises you take a rest. Then you perform the same circuit until you finish all the given rounds or until time is up (no longer than 30 minutes for the whole workout).

- 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

- Step back and bring your knee down until both legs are at 90 degrees
- Return to the starting position
- Repeat to the other side

Alternating back lunge

- Keep your hand underneath your shoulder, legs bent and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Kneeling side plank

- Raise your shoulders and legs off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back
- Extend your arms forward and lower your legs

Back bow pulls

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- 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

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