Name: Playbook - JTM FIT - Bodyweight Challenge💪🏻
Uploaded: 2024-03-27T11:08:07.266Z
Duration: 30 min
Description: Bodyweight Challenge💪🏻

Kaiden

Miso

Warm Up: Perform the prescribed time/reps of each exercise one after the other with little to no rest in between. Do 1 set.

-Jump Rope x 2 minutes
-Scapula Pull Ups x 20
-Bodyweight Squats x 20
-Burpees x 10

Bodyweight Challenge: Perform the prescribed reps of each exercise as quickly as possible while maintaining excellent technique. You must perform all reps of one exercise before moving onto the next exercise. You can break up your reps however you'd like. How fast can you get it done?! Post your time in the comments below!

-Pull Ups x 25
-Burpees x 50
-Jump Squats x 75
-Push Ups x 100
-Double Under's x 150

Go to the cool down tab to get some great stretches in after you’ve completed the workout

Perform the prescribed time/reps of each exercise one after the other with little to no rest in between. Do 1 set.

-Jump Rope x 2 minutes
-Scapula Pull Ups x 20
-Bodyweight Squats x 20
-Burpees x 10

- Skip rope with rope passing under your feet once each jump
- Keep good posture and stay on your toes/mid foot and be light on your feet
- Keep shoulders relaxed and let rotate the rope with your wrists not your shoulders

Modifications: mimic the jumping rope without the jump rope, jumping jacks

Jump Rope

- From a hanging position semi shrugged position. draw your scapula down and together, raising your body slightly but without bending your arms 
- Hold at the top of the movement then slowly release to starting position

Scapula Pull-ups

- Stand with feet a a little more than shoulder width
- Push your butt back and drive your knees outward as you descend in the squat
- Lower to 90 degrees or slightly below 
- Drive through the heels to stand tall and repeat

Modifications: shorten the range of motion on the squats

Bodyweight Squats

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press your body back up and jump your feet under the hips
- Jump up in the air and bring your hands over your head

Modifications: take out the push-up. Take out the jump. Instead of jumping backward into your burpee and jumping back in, just step out and back to the high plank and then step back in to stand tall

Burpees

Warm Up

Perform the prescribed reps of each exercise as quickly as possible while maintaining excellent technique. You must perform all reps of one exercise before moving onto the next exercise. You can break up your reps however you'd like. How fast can you get it done?! Post your time in the comments below!

-Pull Ups x 25
-Burpees x 50
-Jump Squats x 75
-Push Ups x 100
-Double Under's x 150

- Hold the bar with your palms facing away from you
- Engage your scapula
- Pull yourself up keeping your elbows tight to your body
- Pause at the top squeezing your lats 
- Lower back down with control until your arms are fully extended and repeat 

Modifications: use a resistance band to assist with the movement. You can do bodyweight rows using a TRX or rings. You can do jumping pull ups

Pull Ups

- Start with a shoulder width stance
- Push your hips back and down as you lower into the squat
- Keep your chest up and drive your knees outward
- Reach parallel or slightly below then drive up through your heels extending your legs and jumping as high as you can
- Land softly, going into the next rep

Modifications: shorten the range of motion on the squats and or reset in between each rep. You can also take out the jump all together and do regular squats

Jump Squats

- Start with your hands just outside the shoulders, shoulders over the wrists, feet together and core braced
- Lower down with control keeping your elbows tight to your body leading with your chest until it lightly touches the floor
- Press back up to full extension squeezing your chest at the top
- Keep your core braced throughout

Modifications: use an elevated surface like a low plyo box or bench an or shorten the range of motion on the push ups

Push Ups

- Jump rope with the rope passing under your feet twice with each jump
- Try and keep legs relatively straight when you jump
- The wrists should be doing most of the work
- Really flick those wrists quick to get the rope to go around twice

Modifications: do regular jump rope

Double Unders

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