Name: Playbook - Mia Rae - 20 Minute Circuit
Uploaded: 2023-05-31T06:41:59.144Z
Duration: 20 min
Description: 20 Minute Circuit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up

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

High Plank Shoulder Taps

- Lay on the floor with your legs bent
- Push through one heel bringing your hips up along with the opposite leg
- Squeezing your glutes and core
- Slowly alternate legs after lowering your hips back to the floor 
- And repeat on the other side

💜 Trainer Tip 💜
- If you want to increase the difficulty keep your hips elevated while doing the marching motion with your legs.

SL Glute Bridge - Alternating

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up - Tricep

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward Lunge - Alternating

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning

- Place your feet wider than hip-width apart
- Lunge to one side and pushing your hips back as life you were to sit back into a chair
- Reach with the opposite hand of the lunging leg to the floor
-Push through the heel to bring yourself back to starting position 
- Keep your core activated for added stability

Lateral Lunge Touch Downs

- Stand with feet shoulders-width apart and feet pointed straight ahead 
- Squat slightly as if sitting in a chair
- Jump up, extending arms overhead 
- Land softly, maintaining alignment and repeat

Squat Jumps

Full Body

20 Minute Circuit

The Complete Circuit

Just getting back into a routine. I did one round of each just to ease in. But I’ll go back and do the three rounds once I get a little more adjusted. Thank you for a good sweat!

20 Minute Circuit

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