Name: Playbook - Leah Casciano - Bodyweight Circuit
Uploaded: 2024-03-18T17:23:31.817Z
Duration: 12 min
Description: Bodyweight Circuit

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

>>>> 12-minute AMRAP (as many reps/rounds as possible) 
Move through each movement performing the prescribed number of repetitions until the end of the twelve minutes <<<<

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ None

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Bring both feet beneath hips and perform air squat
- Repeat both sides

Curtsy Squat + Air Squat

- 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

Bodyweight Circuit

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

Bodyweight Circuit

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