Name: Playbook - Izabela Siuda - W3/D5 Full body
Uploaded: 2024-04-19T16:14:06.492Z
Duration: 30 min
Description: W3/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).

- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral walk

- Start in a plank position 
- Step up bringing your knees toward your chest 
- Step back

High plank tuck

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs to the sides rapidly
- Keep core tight and activated

Flutter kicks 1

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

W3/D5 Full body

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