Name: Playbook - Michael Eckert - Day 7 - 10 Day bodyweight program
Uploaded: 2022-11-06T23:58:18.486Z
Duration: 45 min
Description: Day 7 - 10 Day bodyweight program

Lukas

Samantha

Patrick

The timer on round 3 didn't show up. killer workout 💪🏻💪🏻

chrisfarr

Day 7 - Upper 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 3
- Burpees 30 seconds
- Front Plank Points 30 seconds
- Front Plank Hip Dips 30 seconds
- Bridge Leg Kicks 30 seconds
- Bridge Hold 30 seconds

Round 2
x 3
- Russian Twist 30 seconds
- Flutter Kicks 30 seconds
- Leg Circles 30 seconds
- Heel Hip Glides 30 seconds
- Front Plank Points 30 seconds
- Side Plank (Left) 30 seconds
- Side Plank (Right) 30 seconds
- Mountain Climbers 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

Warm up

-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

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-From a low plank position, drop your hips side to side tapping the ground

Front Plank Hip Dip

-While driving your hips upwards, kick one leg straight out parallel with your quads

-Focus on contracting your glutes

Bridge Leg Kick

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

-Lay back, lift your feet slightly off the ground
-Make circles with your feet

Leg Circles

-Start with your hips slightly off the ground
-Move your hips toward your hands and then away from your hands and repeat

Heel Hip Glide

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side Plank

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

Mountain Climbers

Round 2

Cool Down Stretch -
(Hold each stretch for 30 seconds Minimum)
- Cobra
- Calf
- Down the Middle
- Tricep
- Deltoid

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

Cobra Stretch

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

Calf Stretch

-Keep your feet planted
-Reach down to the ground
-Hold positions Middle/Left/Right

Down the Middle 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

Cool Down Stretch

Day 7 - 10 Day bodyweight program

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

Day 1 - 10 Day bodyweight program

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

Salvo

This day felt more core focused, rather than centered around the upperbody, which I usually take to mean chest, shoulders, and arms. Still a solid workout though.

Reece Ehrlick

Day 2 - 10 Day bodyweight program

Minimum rest was challenging 💪🏻😉

ALETREZE

Day 3 - 10 Day Bodyweight program

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

Matt

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!

Ivan

Alexandru

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

Anonymous

Day 6 - 10 Day bodyweight program

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 7 - 10 Day bodyweight program

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