Name: Playbook - London Papamichael - W3 / D4 Bodyweight HIIT
Uploaded: 2021-01-18T11:47:52.586Z
Duration: 30 min
Description: W3 / D4 Bodyweight HIIT

Sore man. Any recommendation for sore body?
#itslondonbro

Jeffrey Brian Lewis

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.

While lying on your stomach lift up both legs and arms bring your arms in the back out, and put arms abs leg back down. Then lift up again and repeat

Bodyweight Lying Arm & Leg Lift

Lift arms and legs up pointing to the sky and repeat while keeping your core tight

Bodyweight V-Ups

Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both--but not your torso--and repeat, lifting your left arm and right leg

Bodyweight Push-up Position Bird Dog

Curl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

Bodyweight Sit-ups

Rotate your body to the right, moving from your toes to the sides of your feet. Reach your right arm overhead. Make sure your left hand stays stacked underneath your left shoulder.

Bodyweight Side Plank w/ T Spine Rotation

Day 4 1 (upper/core)

Stand facing the bench, table, or the edge of a bed.
Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
Keep going with slow, steady repetitions.

Bodyweight Incline Push-ups

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

Use a door, bands, a towel around a pole. While holding a door frame around chest height, lower your body back, holding yourself up in a straight line ( head to toe) Pull yourself towards the door. Focus on squeezing your back.

Bodyweight Doorway Rows

On a table or chair, Lower your body by bending your arms while leaning forward.
Dip down until your shoulders are below your elbows.
Lift your body up by straightening your arms.
Lock your elbows at the top.

Bodyweight Dips

Keep your feet moving and alternate punches from left to right.

Bodyweight Shadow Box

Day 4 Circuit 2 (upper)

W3 / D4 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

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 / D4 Bodyweight HIIT

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