Name: Playbook - Fit with Josephine Sander - Upper bodyweight-Tabata
Uploaded: 2024-04-15T11:25:04.623Z
Duration: 30 min
Description: Upper bodyweight-Tabata

For this workout you only need your own bodyweight and maybe a mat. 

Warm up: before you beton i recommend completing a warm up from my “warm up” section in the app. 

After finishing this workout, let me know how it went! 😃👏🏻

❤️Josephine

-start i en plankeposition
-spænd i kroppen og især din Core
-sænk hele kroppen ned mod gulvet så du får en 90 graders vinkel i albuerne
-skub dig op igen og bliv ved at spænde i kroppen

Push ups

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

Tabata 1

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- 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

Tabata 2

Situp clap

- 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

Tabata 3

Upper bodyweight-Tabata

20-16-12-8-4-upper bodyweight

Full body 40-30-20-10

21-15-9 fullbody

13 min. Bodyweight AMRAP

Beginner friendly fullbody circuit

8 rounds for time: timecap 20

Glute & ab burner

3 rounds for time

Butt lift wod

1x for time sweaty HIIT: timecap 12

Booty & abs

The regressing number for each set was just the motivation I needed to keep going and finish strong! A great combo of exercises too.

Upper bodyweight-Tabata

More workouts from Fit with Josephine Sander