Name: Playbook - Juli Bauer Roth - Bodyweight Workout
Uploaded: 2024-04-27T16:18:39.831Z
Duration: 42 min
Description: Bodyweight Workout

This workout is great for outside, travel, or at home! Enjoy!

Equipment needed:
✅ none

Wide leg stretch with reaches

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

- Feet hip width apart
- Push hips back and slowly go down into the bottom of a squat, taking 3 long seconds
- Pause for 3 seconds at the bottom while still engaged
- Stand quickly

Slow Pause Squats

Quadruped t-spine rotation R

Quadruped t-spine rotation L

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- Sit down on a bench, hands next to your thighs.
- Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
- Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.

Bench Tricep Dips

Warm-up

- start in a kneeling position with toe curls underneath you
- drive hips forward and jump feet underneath hips
- explode out of the bottom of the squat position then land softly with knees bent
- repeat

Kneeling jump squats

- start in a sprinter position with right leg back and the right hand on the ground 
- jump the right leg up, jumping as tall as possible, lifting the knee up
- repeat by moving back to the starting position

Runner’s lunge to jump (right side)

- start in a plank position
- jump both feet towards right hand, bending at the knees
- repeat

Crossbody knee tucks (right side)

- With hands behind your head, perform a squat
- then repeat with a jumping squat

Prisoner squat to jump squats

- start in a plank position
- jump both feet towards left hand, bending at the knees
- repeat

Crossbody knee tucks (left side)

- start in a sprinter position with left leg back and the left hand on the ground 
- jump the left leg up, jumping as tall as possible, lifting the knee up
- repeat by moving back to the starting position

Runner’s lunge to jump (left side)

Circuit

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- lie down on side
- the arm that’s closest to the floor should cross over chest
- with the opposite hand, press hand into the floor to push the upper body off the ground, crunching abs

Lying side crunch

Core Circuit

Side reach stretch R

Side reach stretch L

Shoulder stretch R

Shoulder stretch L

Pigeon stretch R

Pigeon stretch L

Kneeling side stretch R

Kneeling side stretch L

Cool down

Bodyweight Workout

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Bodyweight Workout

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