Name: Playbook - Kailey Hackett - 45 min Body weighted hybrid
Uploaded: 2023-05-03T21:50:49.396Z
Duration: 45 min
Description: 45 min Body weighted hybrid

Happy Wednesday! 

Here is a 45 min body weight (if you want to progress and add some weight go for it!) workout! 

3 circuits 
Circuits 1&2 6 different (compound) exercises 
Circuit 3, 3 exercises with 4 laps. 

Circuit 1 & 2: 

Timing is going to be: 2 laps within that circuit 
First lap: so you will do exercise A for 60 on 20 off and transition to B 60 on 20 off after the completion of that lap you will then decrease time to 30 seconds for A&B exercises 
Ex. 
1 A&B 60 on 20 off 
2 A&B 60 on 20 off 
3 A&B 60 on 20 off 
Second lap: 
1 A&B 30 on 10 off 
2 A&B 30 on 10 off 
3 A&B 30 on 10 off  

Circuit 3: 
4 laps 
Laps 1&2: 60 on 20 off 
Laps 3&4: 30 on 10 off

2 laps in your circuit 

Lap 1: 60 on 20 off 
Lap 2: 30 on 10 off 

1 min break

Remember to adjust the rest time for 2nd lap to 10 second rather than 20

1A. Overhead squat

1B. Single leg hip thruster + pause

2A. 10x Russian twists 2x jackknives

Start at 1 push 1 hip thruster 
2 push ups 2 hip thrusters 
3 push ups 3 hip thrusters 
And so forth and get as many as you can with the time you have

2B. Push up flute pyramid

3A. Superman pull up + shoulder extension

3B. 1x inchwarm 10x mnt clmbs

Circuit 1

1A. Lateral lunge + hop

1B. Single Leg Hip Thruster

2A. 10 high knees + 1 squat

1 burpee 
2 burpees
3 burpees
4 burpees etc. 
until time is up try and get as many as you can with in the 60 & 30 second time frame

2B. Burpee push up pyramid

3A. Superman + shoulder extension

3B. 45° lateral lunge

Circuit 2

Laps 1&2: 60 on 20 off 
Laps 3&4: 30 on 10 off

10 front squats + 2 squat jumps

10 bicycles + 2 jackknives

Full body crunch

Circuit 3

45 min Body weighted hybrid

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45 min Body weighted hybrid

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