Name: Playbook - London Papamichael - W3 / D6 Bodyweight HIIT
Uploaded: 2021-01-18T11:44:52.549Z
Duration: 30 min
Description: W3 / D6 Bodyweight HIIT

not only i pushed myself during your workout, i also had to push it in the toilet

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.

Alternate each foot from left to right while standing in place and pump your arms like your running.

Bodyweight Alternating Toe Taps

Can be performed on knees or standard depending on fitness level

Bodyweight Push-Ups

Keep core tight, squeeze the med ball alternating back and fourth. * med ball not required

Russian Twist

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

Get in the pushup position, only put your forearms on the ground instead of your hands. ...
Squeeze your glutes and tighten your abdominals.
Keep a neutral neck and spine.
Create a straight, strong line from head to toes – a plank, if you will.
Hold that position.

Bodyweight Plank

Day 6 Circuit 1 (upper/core)

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

I’m the sit-up position alternating touching your heel from left to right while keep your shoulders off the ground and core tight.

Bodyweight Heel Touches

In a plank position sit your feee elevated on a chair, bed, table, etc bring your knee to your elbow and alternate each leg

Bodyweight Decline Plank

Compress your core and come forward between your legs, alternating back and forth.

Bodyweight Compression Crunches.

Hands on your lower back/glutes alternate your legs up and down from left to right and repeat

Bodyweight Leg Lifts

Day 6 Circuit 2 (upper/core)

W3 / D6 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 / D6 Bodyweight HIIT

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