Name: Playbook - Matt Fox - W5/D1 Home shred
Uploaded: 2024-01-10T06:26:18.795Z
Duration: 45 min
Description: W5/D1 Home shred

Nick

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

Tara

Corbin

Matt

Eduard

That was a fantastic workout! It really pushed me! 💪🏼

Seth

AMRAP: 4 rounds
Work: 50 seconds Rest: 10 seconds
Working for max reps. Rest 2 min between rounds.

1. Burpee knee taps
2. Around the worlds
3. Reverse lunges
4. High plank reach
5. Cossack squats
6. Reverse burpees
7. Wide mountain climbers
8. Burpee sprawls

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank
- Tap each knee with the opposite hand
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee w/ knee taps

- Lying face down, slightly lift your upper body off the ground 
- Circle your arms from behind your back to out in front of your head , then circle back

Around the worlds

- Stand with your feet shoulder width apart 
- Step back into a reverse lunge until both legs are bent at 90 degrees 
- Stand back up to the starting position and repeat on the opposite side

Reverse lunges

- Begin in a high plank position 
- Alternately reach one arm up and straight forward of your body

High plank reach

- Begin with feet wide and toes pointed slightly out
- Bend one knee and lower into a squat while keeping the other one straight
- Repeat on the opposite side

Cossack squats

- 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

- Start in a plank position 
- Drive your knees towards the outside of your elbow one at a time back and forth 
- Increase speed as you feel comfortable

Wide mountain climbers

- 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

AMRAP

W5/D1 Home shred

Brighid

Luca

Trusting the process, getting bad in shape

Sofia

W1/D1 Home shred

Damn that was hard but lots of fun! Loved the exercises and the challenge! I didn't get through all the rounds thanks to my little 3yo but will give it a crack again soon!

The workout was good and tough. A little confusing to follow the rhythm at first but got it.

Jacob

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

Jaime

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 💪🏼

W5/D1 Home shred

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