Name: Playbook - London Papamichael - W3 / D3 Bodyweight HIIT
Uploaded: 2021-01-18T11:48:21.656Z
Duration: 30 min
Description: W3 / D3 Bodyweight HIIT

i’ve never tasted so much sodium and chloride in my life 💀🔥 (yeah i did 3 circuits at once sensei)

Mica

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.

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

Bodyweight Alternating Lunge Jumps

Keep leg straight and alternate from left to right flexing your Glute each time.

Bodyweight Alternating Leg/Glute Kickbacks

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

Bodyweight Standing Alternating Reverse Lunge

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

Day 3 Circuit 1 (lower)

Lay on the end of a bed, couch etc and look lift up with both legs, squeezing your glutes at the top.

Bodyweight Double Glute Kickbacks

Lean back in a chair and extend legs and make small
Circles with your legs clockwise and counterclockwise

Bodyweight Adductor/Abductor Circles

If you can elevate your heels do so, if not heels are the ground are fine. 

Get into a glute bridge position
Flatten out lumbar spine
Tuck neck into chest
Dig elbows into ground and make fists
Put bottoms of feet together and scoot heels as close to butt as possible
Bridge into the air while maintaining position, repeat. Squeeze your glutes.

Bodyweight Frog Pumps

Feet wider than shoulder width apart with ties pointed out slightly squat down and jump up, and repeat

Bodyweight Sumo Jump Squats

Day 3 Circuit 2 (lower)

W3 / D3 Bodyweight HIIT

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

Rebecca

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

Jeffrey Brian Lewis

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

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

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

W1/ D5 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

W3 / D3 Bodyweight HIIT

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