Name: Playbook - Matt Fox - W8/D2 Home Shred
Uploaded: 2024-01-10T06:26:18.859Z
Duration: 45 min
Description: W8/D2 Home Shred

Teresa

AMRAP: 8 min
Work: 8 min Rest: 2 min
Complete each circuit for 8 min. Rest 2 min then move to the next circuit.

Circuit 1
1. Burpees 15
2. Step ups 15 (each leg)
3. Frog squats 15

Rest 2 min 

Circuit 2
1. Wall kicks 10
2. Supermans 10
3. Cranes 10 (each side)

Rest 2 min

Circuit 3
1. Plank toe touches 40
2. Lateral shuttle (3m) 40
3. Burpee sprawls 10

Rest 2 min

Circuit 4
1. Kick sit 50
2. Plank reach 30
3. Jump lunges 30

- 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

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and lift the knee forward 
- Step down and repeat on the opposite side

Step ups

- Begin in a low squat position with your elbows inside your knees and hands pressed together 
- Straighten your legs, keeping your elbows inside the knees and hands reach under between your legs 
- Bend the knees returning to starting position

Frog squats

Circuit 1

- Begin in bear crawl position in front of the wall
- Jump both deft up onto the wall
- Jump both feet back down to starting position

Wall kicks

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Cranes

Circuit 2

- Start in a high plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Repeat on the opposite side

Plank toe touches

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

Lateral shuttle (3m)

- 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

Circuit 3

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

Kick sits

- From an elbow plank position 
- Alternately reach your hands forward of your body and tap the floor

Plank reach

- 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

Circuit 4

W8/D2 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 💪🏼

W8/D2 Home Shred

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