Name: Playbook - Matt Fox - W1/D4 Home shred
Uploaded: 2022-09-06T22:35:45.569Z
Duration: 45 min
Description: W1/D4 Home shred

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

Bernie

Kyle

Merritt

Gylain

Terrance

1 week down feeling positive!!! Much sweatier than pilates

Matt

Fletcher

😮‍💨😅💦 but I like it👌🏽

Eduard

Great workout for a calorie burn.  Thanks for the warmup section

Tabata pairs: 10 rounds total (5x each movement) each pair
20 sec ON / 10 sec Rest
Alternating between movement 1 & 2 for 10 rounds of each pair. Rest 1 min between pairs.

Pair 1
1. Wall sit
2. Squats

Rest 1 min

Pair 2
1. Shuttle run (10m)
2. Reverse burpees

Rest 1 min

Pair 3
1. Pike push up
2. Plank hip dips

Rest 1 min

Pair 4 
1. Burpee w/ jump lunges
2. Hand release push up

Rest 1 min

Pair 5
1. Back Extensions
2. Supine walk outs 

Rest 1 min

Pair 6 
1. Star plank
2. Cross crunch

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

TABATA Pair 1

- Shuttle run forward touching the ground on each end
- Increase speed as comfortable

Shuttle run (10m)

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

TABATA Pair 2

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Begin in an elbow plank position 
- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip dips

TABATA Pair 3

- 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 into a split lunge on both legs

Burpee w/ jump lunges

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor and body back up to starting position

Hand release push ups

TABATA Pair 4

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

Back extensions

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes walk your feet out then back in

Supine walk outs

TABATA Pair 5

- From an elbow plank position 
- Tap one arm and the same side leg out to the side 
- Return to starting position and repeat on the opposite side

Star plank

- Lay on the ground with knees bent the soles of your feet on the floor 
- Come up and twist to one side, reaching across 
- Lower back in a controlled motion 
- Engage your core
- Repeat on the opposite side

Cross crunches

TABATA Pair 6

W1/D4 Home shred

Trusting the process, getting bad in shape

Sofia

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

Chris White

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

Kristopher

W1/D2 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

W1/D3 Home shred

Alex

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

Nick

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

Seth

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

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/D4 Home shred

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