Name: Playbook - Matt Fox - W1/D3 Home shred
Uploaded: 2022-09-06T22:35:45.565Z
Duration: 45 min
Description: W1/D3 Home shred

My favourite one so far! The workouts go so well together. You can see why you get us to do the next exercise, they all have purpose 💪🏼

Jason

Tony Newman

Chris White

Good once again very hard and I’m not able to do it for the full 45 minutes.

Kristopher

Askhat

Alex

Kyle

Hard!!! 3 rounds of each block was the maximum I could do in 9 min

Nick

This was a real tough workout. I was only able to complete 3 rounds in each block.

Terrance

I’m out of shape but pushed on through & completed, Set 3 was brutal.

Eduard

Only managed 2 rounds in each block! Goal is to get to 3 💪🏽

layani

Great! Funny we call star jumps jumping jacks!

Logan

Loving the workouts. Just the perfect amount of challenge!

Mike

Seth

AMRAP: 4 blocks 
Work: 9 min Rest: 2 min

Block 1
- 5m Gorillas up & back
- 20 Jump Squats
- 15 Diamond push ups
- 10 Burpees

Rest 2 min

Block 2
- 20 Back extensions
- 20 Crunch w/ hip raise
- 20 Kick sits (each side)
- 20 Lateral shuttle (3m) 

Rest 2 min

Block 3
- 10m Duck walk
- 30 Jump lunges
- 15 Burpee sprawls
- 15 High knees

Rest 2 min

Block 4
- 50 Star jumps
- 20 Heel tap crunches
- 20 Chair dips
- 20 Leg Raises

- Begin in a low wide stance squat position 
- Walk your hands out on front of you
- Balancing on your hands, walk both feet forward outside of your hands
- Walking forward like a gorilla

Gorillas

- Sit your hips back and down
- Reach parallel and jump explosively up

Jump squats

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

AMRAP 1

- Lying on the floor face down 
- Raise your upper body engaging your lower back and glutes 
- Pause then lower back down

Back extensions

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Lower yourself back with control 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Crunch w/ glute bridge

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Repeat both directions

Kick sits

- Shuttle run laterally touching the ground on each side
- Increase speed as comfortable

Lateral shuttle (3m)

AMRAP 2

- Sit down into a squat position 
- Take small steps forward maintaining the squat position

Low duck walk

- Start with a shoulder width stance and chest lifted 
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air, landing on the opposite side 
- Repeating back and forth for time or reps

Jump lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Staying in a squat, lift the chest, elbows to knees and hands open in front

Burpee sprawls

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

AMRAP 3

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel tap crunches

- Place your hands on the front edge of the chair just outside hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Chair dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

AMRAP 4

W1/D3 Home shred

Trusting the process, getting bad in shape

Sofia

Gylain

I thought I was reasonably fit, (run 10ks and half marathons) until I tried this! I started on intermediate then soon dropped to beginner level. Different kettle of fish. Mind over matter now to keep it going 💪🏻

David

W1/D1 Home shred

Would recommend to add level according to the participant’s capacity. Great work out though

Jaime

Good but I can only do one round of each considering I have never worked out

W1/D2 Home shred

Done! Tabata kills you no matter how fit you are! 😰

Bernie

Merritt

W1/D4 Home shred

W2/D1 Home shred

It’s not so much getting easier… more that I am enjoying the pain

W2/D2 Home shred

90 lat shuffles and 40 rev burpees.  Brutal

W2/D3 Home shred

Loved it.  Wall outs are brutal at the end of expert.

W2/D4 Home shred

W2/D5 Home shred

W3/D1 Home shred

W3/D2 Home shred

Nice workout, hit the spot after a “meh” day

W3/D3 Home shred

W3/D4 Home shred

Not as bad as it appears due to length.  The 15 seconds are crucial

Corbin

W4/D1 Home shred

W4/D2 Home shred

It was very hard! I did 70 reps per exercise.

The last set was a killer!!! Feeling good after 3 weeks though

Matt

W4/D3 Home shred

Very good shoulder & posterior chain workout.

W4/D4 Home shred

Short and sweat.   Do an extra round or two if you can

W4/D5 Home shred

Amazing workout! The 10 second breaks give you motivation to keep going!

Tara

W5/D1 Home shred

Good workout. The Tiger push-ups were challenging!

W5/D2 Home shred

W5/D3 Home shred

Not noticing huge body change but seeing massive difference in being able to get through each days exercises strongly!!! (This could be me needing to better my diet to slim the waste line)

W1/D3 Home shred

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