Name: Playbook - Matt Fox - W5/D3 Home shred
Uploaded: 2024-01-10T06:26:18.804Z
Duration: 45 min
Description: W5/D3 Home shred

Terrance

Nick

Good workout.   It raised my heart rate.   A little lighter than the last workout, but a perfect fit before tomorrow’s bear

Seth

Descending circuit: 4 rounds
Work decreases each rounds and rest time increases.

1. Cross crunches 45-40-35-30 sec
2. High knees 45-40-35-30 sec
3. Flutters 45-40-35-30 sec
4. Heel taps 45-40-35-30 sec
5. In & outs 45-40-35-30 sec 
6. Lateral shuttles (3m) 45-40-35-30 sec
7. V-ups 45-40-35-30 sec
8. Run on the spot 1 min (time stays the same)

Work/Rest
Round 1: 45/15 seconds 
Round 2: 40/20 seconds 
Round 3: 35/25 seconds 
Round 4: 30/30 seconds

- 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

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

High knees

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Run in place touching your heels each step 
- Increase speed as you feel comfortable

Heel taps

- With your body in a V-sit, bent at the knees, hands behind for support 
- Crunch your knees in and out

In & outs

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

Lateral shuttle (3m)

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back and try not to use momentum

V-up

- Run in place at a good pace for you 
- Increase speed and intensity as you progress

Run on the spot

Descending Circuit

W5/D3 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

Loved it even though didn't get to finish it

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/D3 Home shred

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