Name: Playbook - London Papamichael - W1/ D5 Bodyweight HIIT
Uploaded: 2021-01-18T11:49:35.632Z
Duration: 30 min
Description: W1/ D5 Bodyweight HIIT

First day of the year, perfect program! Sweaty as hell tho!

Rebecca

Proper form was surprisingly difficult to perform. Nice to have the videos to demonstrate it all. #itslondonbro

Jeffrey Brian Lewis

i think instead of perspiring myself out, i wet myself a little

Mica

Carmen

Woo! Today’s body weight lower body workout had my glutes burning 🥵

Lauren

Bodyweight Workout

* Perform each exercise as fast as possible with great form. 
Perform each exercise for 20 secs. Rest up to 10 secs between exercises. After completing each round rest for 30-60secs. Rest longer if needed, then repeat the amount of rounds listed.
***if a movement is single leg, one side etc, MAKE SURE TO DO THE OTHER SIDE BEFORE MOVING TO NEXT EXERCISE. 

Perform all Rounds of circuit one. 
Then move on to circuit 2.

Perform each exercise for 20 secs. Rest up to 10 secs between exercises. After completing each round rest for 30-60secs. Rest longer if needed, then repeat the amount of rounds listed.

Stand by something you can touch to keep balanced, kick back with one leg focusing on your Glute. * you don’t have to use a resistance band but use one of you have available for added difficulty.

Bodyweight Standing Glute Kickback

Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor. Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead.

Bodyweight 180° Squat Jumps

Keep knees slightly bent, lift leg laterally has high as possible and come back down half way to keep tension in Glute and a abductor and repeat

Bodyweight Standing Lateral Leg Raise

In a lunge position alternative from left to right jumping up off the ground.

Bodyweight Alternating Lunge Jumps

Day 5 Circuit 1 (lower)

On all fours kick back up and out focusing on your Glute.

Bodyweight Glute Kick Ups

Stand with your feet wider than shoulder width, at about the same stance you would set up for a sumo deadlift. The toes should be slightly turned outwards. Shift your weight into your left foot, while simultaneously picking up your right toes and allowing your right heel move freely if need. Descend into a deep lateral lunge, focusing on sitting down instead of pushing your hips back, making sure to keep your left foot fully planted, and your right leg completely straight. Your chest should remain upright with the hips down. When ready, drive through the left foot, going over to your right and finishing the rep on that side.

Bodyweight Alternating Cossack Squats

Start in a supine position on the floor with your arms at a 45 degree angle relative to your torso. Bridge your hips up by squeezing your glutes and driving your heels into the floor. Lower your hips back to the starting position and repeat for the desired

Bodyweight Glute Bridge

Step back and bend leg 90° and alternate each leg in a standing position

Bodyweight Standing Alternating Reverse Lunge

Stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your

Bodyweight Good Mornings

Day 5 Circuit 2 (lower)

W1/ D5 Bodyweight HIIT

enough strenuous workouts to get started after pneumonia!  I remember why I always come back to your passes!  very nice!

This is my first time working out in a year, and this was rejuvenating.

Jeremy

W1/ D1 Bodyweight HIIT

Amanda

doctor said i’m having a fourth degree burn

W1/ D2 Bodyweight HIIT

Great workout london. Puls got up a bit in the end, perfect!

Great workout. Real challenging #itslondonbro

Enan

W1 / D3 Bodyweight HIIT

We got a tornado warning here in Atlanta so this workout was perfect for me. One of the best home workouts.

Shellane

Great last workout of the year! Looking forward to 2023 with à LOT of sweat, muscles that ache after workouts and energy!

These body weight sessions are my favorite after work exercises.

W1/ D4 Bodyweight HIIT

Decline planks was a great exercise. Look forward to incorporating it more often

my soul left my body because it was too hot 🥵

Chelsea Rambo

W1/ D6 Bodyweight HIIT

W2/ D1 Bodyweight HIIT

Great workout. Need to follow this regime and already seeing results. Keep up the good work #itslondonbro

i had to call the firefighters because instead of burning fats, i burned the gym down

W2 / D2 Bodyweight HIIT

By day and by night, I choose to fight. To believe in what matters with high holdings of truth and dignity…
#itslondonbro

i might go to jail because not only i burn the gym and my fats, but the entire building too

W2 / D3 Bodyweight HIIT

Simplistic workout all while adding challenging form.

it was sure exhausting, i don’t mean the bed, i meant the gym

W1/ D5 Bodyweight HIIT

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