Name: Playbook - London Papamichael - W4 / D1 Bodyweight HIIT
Uploaded: 2021-01-18T11:44:55.333Z
Duration: 30 min
Description: W4 / D1 Bodyweight HIIT

Another great workout led by #itslondonbro

Jeffrey Brian Lewis

is it just me or is the gym suddenly very warm

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.

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

Bodyweight Shadow Box

Lift up and forward and contract your abs

Crunches

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

Bodyweight Leg Lifts

Knees slightly bent, brace your core, twist your body using your core, not arms.

Broomstick Twist

Great warmup for leg day! Lift knee off the floor and kick back flexing your glutes then open your hips and bring your leg around high as possible. The reserve the motion and flex Glute again and repeat.

Fire hydrant & Kickback combo

Day 1 Circuit 1 (lower/core)

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

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

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

Bodyweight Alternating Leg/Glute Kickbacks

Laying down lift legs off the ground 6 inches lift arms and shoulders off the ground will contrasting your core and hold that position. 

*For added difficulty Hold something heavy in your hands.

Bodyweight Hollow Hold

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 1 Circuit 2 (lower/core)

W4 / D1 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

W4 / D1 Bodyweight HIIT

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