Name: Playbook - Kelly Diller - Bodyweight only - Full body
Uploaded: 2023-09-30T20:13:05.527Z
Duration: 30 min
Description: Bodyweight only - Full body

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

Billie

Taking a break from weights this week. Doing only bodyweight. 

Workout can be done at the gym or at home.

Set a timer or use app timer: 40 sec of work, 20 sec of rest: go 3 rounds

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Start with your hands on a box, keeping elbows inside
- Perform a push-up coming down slowly
- Keep your core engaged

Bodyweight only - Full body

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