Name: Playbook - Michael Eckert - Day 1 - 10 Day bodyweight program
Uploaded: 2022-11-06T22:51:05.364Z
Duration: 30 min
Description: Day 1 - 10 Day bodyweight program

Marx Pleyto

Great HIIT style body weight workout to begin with as I’m getting back in shape 🤘🏻

Camden

Good work the way it is. After not working out for about a year, this workout was hard enough.

Jeff

Great work out but, within the app if you can have it transition from one workout to the next with out the person having to tap to the next work out or start the timer. It would be way more efficient so you don’t have to stop working out. Hopefully that makes sense what I’m try to say

Jeremy

The combination of the lunges with jumping jacks was fire to the legs

Santiago jimeno

Nick

Canaan

Good workout! I’m just beginning a structured workout and this was enough to give me a challenge but not to much to try to make me quit. Showed me some of my weaknesses I need to work on as well

Danomite

Vincent

Nice leg pump! I appreciated the integrated warm up and stretch that is often neglected.

Matt

Great workout, I’ve been following your stuff for a while. I used to print out your workout routines and take them underway with me!

Parker Langley

ALETREZE

Killer home workout.  First one from your training guide.  Felt good getting back into working out my body!

George

Just what I was looking for! I'm a retired rugby player and a father of 4 and 2 years old. I'm excited to start exercising again and looking forward to getting back in shape!

Vojta

Thomas

Great workout!!! ✅ Looking forward to day 2🏋🏽‍♂️

Akin James

That was fantastic! I am so excited to finish out this program!

Samantha

I am so out of shape..  couldn’t do a boat hold 🤦‍♂️

Andy

Patrick

It was great. Tough for me but I kept pushing through. Looking forward to more!

Nathan

Split Lung still the hardest ;-D it works against my brain i think, right leg left arm… wtf 🤪😂

Good thank you so much 💪🏼👨🏻‍🚒😍

FireFighter82

I've been away from it for a little while .  Back now feeling really good that I'm back in the swing

Irene

Wish program would be continous rather me switching between exercises.

Ksenia

Aleksei

Daniel

Amazing workout Michael, Thank you! I ll keep training with you. Love from Croatia 🇭🇷

Ivan

Alexandru

William

Davonte

Mark Johnson

Hugo

Chris

It was a great start, I'm realizing how much flexibility I don't have for basic tasks and areas on my body that iv neglected

Nicholas Highers

It was excilerating to say the least .  Did not get through a of them .  But enjoyed the ones I did get through

Arjay

I did not know when to take rest. Do I have to do 30 sec of work and do every excersise? Or do I have to work 30 sec and take 30 sec rest eveytime? 
So 30 on 30 off? Or work all excersizes 30 sec and take 1 min rest at the end and do a another round? Thx in advance!

Anonymous

Day 1 - Lower Body / Core

Warm Up x 2
- Jog in place 30 seconds
- High Knees 30 seconds
- Invisible Jump Rope 30 seconds
- Squats 30 seconds
- Jumping Jacks 30 seconds

Round 1 
x 2
- High Knees 30 seconds
- Squats 30 seconds
- Squat Pulse 30 seconds
- Calf Focus Jumps 30 seconds

Round 2 
x 2
- Russian Twist 30 seconds
- Flutter Kicks 30 seconds
- Invisible Rope Climb 30 seconds
- Boat Hold 30 seconds

Round 3
x2
- Knee Step Ups  30 seconds
- Lunges 30 seconds
- Jumping Jacks 30 seconds
- Split Lunges 30 seconds

Cool Down Stretch

Jog In Place

-Start with your hands out in front of you
-Tap your knees to your hands at about 90 degrees

High Knees

-While grabbing an invisible jump rope, slightly hop off the ground as if you had one

Invisible Jump Rope

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

-As your arms come over head and touch, your legs slightly jump and come apart
-The opposite happens when you arms come down

Jumping Jacks

Warmup

-Focus on glute contraction while going slightly above and below 90 degrees in the low squat position

Squat Pulse

-With a very controlled jump, explode up just using your feet and calves

-Focus on contracting your calves

Calf Focused Jumps

Round 1

-Start in a seated position
-Slightly lean back engaging your core
-Twist side to side

-Try and keep your feet on the ground

Russian Twist

-Lay back and extend your feet forward and off the ground 
-Kick slightly up and down

Flutter Kicks

-While leaning back contract your core
-Balance your body while lifting your legs

Boat Hold

Round 2

-Start with both knees on the ground
-Step up into a slightly bent leg position and repeat

Knee Step Up

-Focus on maintaining a good 90 / 90 position with your legs and drive with your hips

Lunges

-Jump in and out of a lunge position

-Maintain your balance and keep a straight back

-Drive with your glutes and quads

Split Lunge

Round 3

Make sure to do both arms or legs for individual stretches

-Put your feet together
-Without bending your knees reach down to the ground

Legs Together Hamstring Stretch

-Grab your foot
-Focus on pulling back to stretch front quad

Quad Stretch

-Start with arm over and behind your head
-Grab onto your elbow
-Pull Backwards
-Focus on stretching rear arm

Tricep Stretch

-Reach across your body with 1 arm
-Pull your arm further with the opposite arm
-Focus on stretching shoulders

Deltoid Stretch

-Keep heel on the ground
-Push hips forward
-Focus on deep calf stretch

Calf Stretch

-Lay flat with your belly on the ground
-Push up while keeping your legs on the ground
-Stretch your abs

Cobra Stretch

Cool down stretch

Day 1 - 10 Day bodyweight program

On your warm-up section, some of the moves are set for a time length of 30 minutes. Just so you know.

Hard for me because no traning from long time but I really like!

Salvo

Lukas

Day 2 - 10 Day bodyweight program

Morgan

Minimum rest was challenging 💪🏻😉

Day 3 - 10 Day Bodyweight program

Killer! That invisible rope climb really caught me off guard 😂😂

Day 4 - 10 Day bodyweight program

The first time completed all exercises! Work in progress Michael, love your course! The plank up and down is the hardest for me but finally i completed it 3 times this evening!! ❤️🤪

Cool down exercises dont really follow muscle groups done in workout. Other then that, really good. Tnx!

Day 5 - 10 Day bodyweight program

As always very impressive and hard. I have so much fun to train with you!

I would like more upperbody workouts. Dips,pullups,pushups etc

Day 6 - 10 Day bodyweight program

Day 7 - 10 Day bodyweight program

Good everything was achievable with effort

Olasubomi

I hate split lunge… my new enemy ;-D awesome workout, if you train with 30s training / 60s rest its very intense ❤️

Day 8 - 10 Day bodyweight program

Day 9 - 10 Day bodyweignt program

Order of exercises is not completely clear. One list beforr you press start workout, other after

Day 1 - 10 Day bodyweight program

Community

More workouts from Michael Eckert