Name: Playbook - Laura Sanchez - Day 4 - Week 1 - Semana 1
Uploaded: 2024-02-25T04:18:30.541Z
Duration: 30 min
Description: Day 4 - Week 1 - Semana 1

:30 Sec ON/ :30 OFF
We’ll have 1:00 Timer and we are going to do :30 of the movement and then rest the remaining time of the minute.

We have to go as hard as we can in those :30 sec because we rest after that for :30sec

- 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 shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- 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

R+L equals 1 rep

Mountain Climbers

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of the squat as high as you can

Squat Jump (HIGH)

- Start in a high plank position with a kettlebell to one side
- Keeping the hips squared to the floor and body in a straight line from head to heels
- Reach one arm under to grab the kettlebell
- Pass the kettlebell through to the other side
- Repeat the opposite direction
- Alternating back and forth

KB Pass Through Plank

HIIT WORKOUT

- Lay on the ground with your legs extended, arms overhead holding a weight
- Curl your body up to a seated position, tucking your knees to your chest
- Lower back in a controlled motion 
- Engage your core throughout the movement

Weighted Tuck Up

- Stand up tall with your feet shoulder-width apart
- Hold a weight in one hand with your palm facing your hip and place your opposite hand behind your head
- Bend to your side, as far as it feels comfortable,
- Come back up to starting position
- Complete desired reps then repeat on the opposite side

Day 4 - Week 1 - Semana 1

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