Name: Playbook - Matt Fox - W7/D1 Home shred
Uploaded: 2024-01-10T06:26:18.834Z
Duration: 45 min
Description: W7/D1 Home shred

Matt

Teresa

Loving see my progress each week! Week 7 of 8 getting there!

Seth

AMRAP: 
Complete each 7 minute AMRAP before moving to the next. 2 min rest between AMRAPs.

AMRAP 1
1. High knees 60
2. Kick sits 30
3. Jump Squats 10

Rest 2 min

AMRAP 2
1. Butt kicks 60
2. Mountain climbers 30
3. Pike push ups 10

Rest 2 min

AMRAP 3
1. Lateral jumps 60
2. Flutters 30
3. Supine walk outs 10

Rest 2 min

AMRAP 4
1. Heel taps 60
2. Wide mountain climbers 30
3. Hand release push ups 10

Rest 2 min

AMRAP 5
1. Star Jumps 60
2. Shoulder taps 30
3. V-ups 10

Rest 2 min

AMRAP 6
1. Heel tap crunches 60
2. Jump lunges 30
3. Burpees 10

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

High knees

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

Kick sits

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

Jump squats

AMRAP 1

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

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

Mountain climbers

- 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

AMRAP 2

- Start with both feet close together 
- Jump laterally back and forth for time or reps

Lateral jumps

- 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

- 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

AMRAP 3

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

Heel taps

- 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

- 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

AMRAP 4

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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

AMRAP 5

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

Heel tap crunches

- 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
- Jump up in the air and bring your hands over your head

Burpee

AMRAP 6

W7/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 💪🏼

W7/D1 Home shred

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