Name: Playbook - Kris Gethin - W6/D3
Uploaded: 2023-05-26T22:40:34.974Z
Duration: 45 min
Description: W6/D3

Week 6 Workout 3 – Total Body Tabata

Perform each exercise for 20 seconds ON / 10 seconds OFF for 6 rounds
Rest 45 seconds before moving on to the next exercise

Exercises:
- Squat Jumps
- Mountain Climbers
- Bicycle Sit-Ups
- On-the-Spot Running
- Jumping Split Squat (alternate forward leg each round)
- Dumbbell Bent-Over Row
- Alternating Dumbbell Shoulder Press
- Burpees

- Start with your feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- When you touch the floor again, immediately squat down and jump again

Bodyweight Squat Jumps

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

Mountain Climbers

- Lying flat on the floor with your lower back pressed to the ground, hands beside your head
- Now lift your shoulders into the crunch position
- Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor
- Go through a cycle pedal motion by kicking forward with one leg and bringing in the opposite knee 
- Bring your opposite elbow close to your tucked knee by crunching to the side
- Crunch to the opposite side as you cycle your legs
- Repeating back and forth for time or reps

Bicycle Sit-Ups

- Run in place for desired time or reps 
- Increase speed as you feel comfortable

On the Spot Run

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air as high as you can
- Upon landing, bend your knees lowering into another lunge where you will repeat the jump

(alternate forward leg each round)

Jumping Split Squat

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your upper & mid back as you pull up 
- Lower the dumbbells with control

DB Bent-Over Row

- Stand with feet hip-width apart, holding two dumbbells
- Clean the dumbbells to the front rack position
- Set the shoulders and engage the core
- While maintaining an upright posture, press one dumbbell overhead (Keep the other one tightly in the front rack position
- Lower the dumbbell and repeat on the opposite side
- Switching back and forth for time or reps

DB Alt Shoulder Press

- Start in a standing position, squat down by bending your knees
- Lower your hands to the floor in front of you so they’re just inside your feet
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position
- Lower your body to the ground, and press yourself back up
- Jump your feet back in toward your hands 
- Stand up and jump, reaching your hands overhead

W6/D3

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