Name: Playbook - Kelly Diller - Body weight only - Full body
Uploaded: 2023-09-30T20:12:55.953Z
Duration: 30 min
Description: Body weight only - Full body

This week take off from lifting weights; just work using your own body weight. 

Can do from home or at the gym.

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

- Place your feet wider than hip-width apart
- Flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, switch legs

Lateral lunge

- 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

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Each leg= 1 rep

Hollow body flutter kicks

- Kneel with your knees and feet slightly wider than your hips
- Slowly lean your upper body back and down, lowering your glutes to your heels
- Engage your quads to lift yourself forward to starting position

Bodyweight leg extensions

- Walk out on your hands, until into plank position, core tight
- Push up (modified: no push up; hold plank 5 sec)
- Walk on hands back to feet, touch toes and go again

Plank walk out + push up

Giant set

Body weight only - Full body

Bodyweight HIIT Circuit

Actually hard workout. Couldn't complete 3 full sets
JUST made me dizzy as have been fighting vertigo.

Body weight only - Full body

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