Name: Playbook - Klabera Komini - Full Body 2
Uploaded: 2024-12-30T10:42:06.125Z
Duration: 35 min
Description: Full Body 2

Lets get after it with this bodyweight circuit! Programmed to get that heart rate up! Good luck and remember to focus on breathing as well :)

Enjoy this cardio crusher!! Repeat 4 times. All bodyweight and will definitely get that HR up!!

- 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

- step back into a reverse lunge position
- slight lift while keeping both feet on the floor 
- lower back down & lift to full extension
- alternating sides

Reverse Lunge - pulse

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up explosively
- Land softly and back into deep squat position

Squat jump

- Bring your knee toward your opposite elbow
- Repeat on the opposite side
- Rotate your hips through the movement

Diagonal mountain climbers

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- start low in a sumo squat position, feet wide & turned out
- lower down into a deep squat 
- maintain low position as you lift one heel at a time

Sumo Squat hold - heel raise

- Start on your sit bones with forearms on the ground for stability 
- Bring both legs to your chest, bend them “in” and then push them “out” 
- Alternating sides each rep
- 1 rep = 1 on each side (1-1-2-2-3-3)

In and outs alternating

- step forward on each leg for a forward lunge 
- step slightly wider for a bodyweight squat

1 combo = 1 rep

Forward lunge - squat combo

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Cardio Hardio

Full Body 2

20 Min AMRAP - weighted

It was rougher than I thought, but I got through it

Jessica Lynn

Hi ! 
I thought that I must make each exercice during 45s. 
Instead of 30min I was training 1 hour but it was cool ! 
Thank you 💥

Full Body 2

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