Name: Playbook - Klabera Komini - Full Body - bodyweight
Uploaded: 2024-04-08T22:00:57.843Z
Duration: 30 min
Description: Full Body - bodyweight

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 💥

Shana

Enjoy this full body circuit style workout! No equipment needed - just you and your motivation!

- exactly as it sounds :) 
- keep knees soft

2 Jumping Jacks - 2 Squat Jumps combo

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

Diagonal mountain climbers

- press hips back and lower to parallel
- Focus on form and speed

Speed Squats

Hold a strong high plank position and gently lower your knees down to the floor for a quick tap!

High Plank + knee tap

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Cardio Burn :)

- Knees apart, soles of the feet together
- Hands to the back of your head and lift your shoulders so that they come off the mat
- Exhale with each crunch and keep lower back on the mat

Butterfly crunch

- Start with knees apart, soles of feet together
- Using your lower abs roll the hips upwards
- Slowly lower down

Butterfly roll ins

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

- lying on the small of your back alternate bringing one knee in at a time 
- press lower back into the floor
- try to keep shoulders elevated

Extended bicycle crunch

- 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

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps
- ONE REP = 1 on each side (ex 1-1-2-2-3-3)

Full Body - bodyweight

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