Name: Playbook - Matthew Noszka - Pumped Up: At Home Total Body
Uploaded: 2021-06-10T01:26:06.537Z
Duration: 45 min
Description: Pumped Up: At Home Total Body

Khadija

Perfect for lockdown. -Melbourne, Australia

Mark

Bodyweight / At Home Total Body Pump:

-Jumping Jack Burpees
-Spider-Man Crawls
-Bodyweight Lunges
-Inchworm

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm

- From a push-up position on the mat or ground, walk forward with your right arm as you lift your left leg and step forward. 
- Now repeat with your left arm and right leg. 
- With each step, stay low to the mat.

Spider-Man Crawls

- Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
- Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
- From the bottom position, push back up from your forward foot, bringing it back beside the other.
- Repeat on the opposite side for the required number of repetitions.

Bodyweight Lunges

- Stand tall, then  down and place your hands on the floor between your feet.
- Hop back with both feet and do a push-up (optional).
- To return to the standing position, hop both feet back outside of your hands and jump into jumping jack and repeat.

Jumping Jack Burpees

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