Name: Playbook - Kaysi Marshall - Bodyweight - 20/20/20
Uploaded: 2024-01-07T19:56:03.746Z
Duration: 15 min
Description: Bodyweight - 20/20/20

Lisa

20 seconds Work, 20 seconds Hold, 20 seconds Rest x 4 sets

Set 1:
20 seconds Single Leg V-Up
20 seconds V-Sit Hold
20 seconds Rest

Set 2:
20 seconds Side V-Up
20 seconds Side Hip Dip
20 seconds Rest
(switch sides each set)

Set 3:
20 seconds Scissor Kicks
20 seconds Straight Leg Hold
20 seconds Rest

Set 4:
20 seconds Superman Extension
20 seconds Superman Hold
20 seconds Rest

- Start with your legs straight, arms straight over chest
- Lift one leg as you sit up and reach your hands to one foot
- Switch legs each rep

Single Leg V-Up

- With your body in a V-sit hold position for time

V-Sit Hold

Rest

Set 1

- Lay on your side with your shoulders and hips stacked
- Bring your bottom arm out and use your elbow for assistance
- Lift your legs up and press through your elbow to lift your upper body off the mat to touch your hand to your foot

Side V-Up

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core

Side Plank Hip Dips

Set 2

- Lay on your back with your legs straight out
- Place your hands under your tailbone for support
- Scissor your legs one over the other alternating top and bottom each time

Scissor Kicks

- Hold your legs straight out with your feet off the floor a few inches
- Brace your core and drive your belly button down towards your spine

Straight Leg Hold

Set 3

- 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

Superman Extension

- Keeping the same position
- Hold your arms and legs up

Superman Hold

Set 4

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