Name: Playbook - KJoy FIT - W4/D3 Day 24
Uploaded: 2022-10-02T14:28:17.906Z
Duration: 10 min
Description: W4/D3 Day 24

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Hold

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- 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

- Lie your back with arms extended out to your sides and legs extended at 90°
- Lower both legs to one side keep your shoulders in the ground
- Return to start and repeat on the opposite side

Windshield Wipers

Circuit

W4/D3 Day 24

W1/D1 Day 1

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4 - Rest Day

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7 - Rest Day

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11 - Rest Day

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14 - Rest Day

W3/D1 Day 15

W3/D2 Day 16

W3/D3 Day 17

W3/D4 Day 18 - Rest Day

W3/D5 Day 19

W3/D6 Day 20

W3/D7 Day 21 - Rest Day

W4/D1 Day 22

W4/D2 Day 23

W4/D4 Day 25 - Rest Day

W4/D5 Day 26

W4/D6 Day 27

W4/D7 Day 28 - Rest Day

W5/D1 Day 29

W5/D2 Day 30

W4/D3 Day 24

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