Name: Playbook - Michael Eckert - Day 3 - 10 Day Bodyweight program
Uploaded: 2021-04-08T19:11:44.353Z
Duration: 30 min
Description: Day 3 - 10 Day Bodyweight program

Minimum rest was challenging 💪🏻😉

ALETREZE

Patrick

Samantha

FireFighter82

Jack

The third day and its awesome. I train every second day with your app, on the other days my regular rower training and the results are great. Your training gives me the power i need!

Alexandru

Great work out. It kept my heart rate high. I am starting to really noticed a differences in my stamina and endurance

Mark Johnson

Nick

Anonymous

Day 3 - Cardio/Core

Warm Up
x2
- Jog in place 30 seconds
- Invisible Jump Rope 30 seconds
- Squats 30 seconds
- Jumping Jacks 30 seconds

Round 1
x2
- High Knees 30 seconds
- Split Lunges 30 seconds
- High Knees 30 seconds
- Mountain Climbers 30 seconds

Round 2
x 2
- Jumping Jacks 30 seconds
- Calf Focus Jumps 30 seconds
- Invisible Jump Rope 30 seconds
- Jog in place 30 seconds
- Burpees 30 seconds

Round 3
x 2
- Russian Twists 30 seconds
- V Sit Up 30 seconds
- Jumping Jacks 30 seconds
- Split Lunges 30 seconds
- Plank Up Downs 30 seconds

Cool Down Stretch

Jog In Place

-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

Warm up

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

High Knees

-Jump in and out of a lunge position

-Maintain your balance and keep a straight back

-Drive with your glutes and quads

Split Lunge

-In a high plank position, alternate driving your knees forward

Mountain Climbers

Round 1

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

-Focus on contracting your calves

Calf Focused Jumps

-From a standing position, drop down with your chest on the ground

-Explode back up to standing 

-Jump at the top of the rep, then repeat

Burpee

Round 2

-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 your legs bent
-Stack your hands and reach as far in between your legs as you can while lifting your shoulders off the ground

V Sit Up

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

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

Day 3 - 10 Day Bodyweight program

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Day 3 - 10 Day Bodyweight program

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More workouts from Michael Eckert

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