Name: Playbook - Matthew Noszka - W2/D2 Beach Pump At-Home
Uploaded: 2021-06-25T17:26:03.361Z
Duration: 45 min
Description: W2/D2 Beach Pump At-Home

Another great one 👍🏻 can’t believe I’m saying this but I’m starting to like these burpees 🙃

Justine Kitzen

So far one of my favourite workouts! I just wish that the “check function” for sets was there, it would have been easier and more competitive. But, I did 3 sets :)

Elizabeth

Didnt think I would get through six cycles of that! Woot

Eric

Happy birthday 🦂🦂🦂🎁🎁🎁💪🏼💪🏼💪🏼

Kuba

Valeria

Warm up

45 minute Amrap  ( as many rounds as possible )
Burpee with knee to elbow 
Squat jumps to lunge jumps 
Step ups
Tricep dips 
Fire hydrant
Knee to elbow
Reach through 

Cool down

- if you cannot run outside, run in place from home, jumping jacks, etc. Whatever you do, just keep those feet moving and heart rate up!

Warm up run

-Stand with feet shoulder width apart.
-Drop safely to your hands and perform a pushup 
-Bring each knee towards your elbows one at a time
-Perform another pushup
-Pop feet towards your hands and stand quickly jumping at extension

Burpee with knee to elbow

-Stand with feet shoulder width apart
-Squat and jump out of the bottom of the squat into a wider stance.
-Squat and jump out of the bottom of the squat into a stagger stance
-Lower into a lunge and jump out of the bottom of the lunge landing in the opposite stagger stance.
-Lower into lunge and jump out of the bottom into the starting position
-Repeat

Squat jumps to lunge jumps.

- Find a ledge about knee height
- Alternating feet, step up onto the ledge and explode upward

Step ups    *work both sides

Tricep dips

- Start on your hands and knees
- Place your shoulders above your hands and your hips above your
knees
- Keep core engaged
- Lift your left leg away from your body at a 45
-90-degree angle pending flexibility
- Keep your knee at 90 degrees
- Lower your leg to the starting position to complete 1 rep

Fire hydrant   *work both sides

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow

Reach through

Circuit

- 5-10 minutes of easy effort 
running or run-walking after your workout

W2/D2 Beach Pump At-Home

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W2/D2 Beach Pump At-Home

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