Name: Playbook - Michael Eckert - Day 8 - 10 Day bodyweight program
Uploaded: 2021-04-08T22:40:51.549Z
Duration: 45 min
Description: Day 8 - 10 Day bodyweight program

Patrick

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

Day 8 - Cardio/Core

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

Round 1
x 2
- High Knees 30 seconds
- Burpees 30 seconds
- Split Lunges 30 seconds
- Jumping Jacks 30 seconds
- Jog in place 30 seconds
- Split Lunges 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
- V Sit Up Hold 30 seconds
- Jumping Jacks 30 seconds
- Split Lunges 30 seconds
- Front Plank 30 seconds
- Front Plank Hip Dips 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

-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

-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 1

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

-Focus on contracting your calves

Calf Focused Jumps

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

-Perform a V Sit Up and hold at the top position

-Keep your shoulders off the ground

V Sit Up Hold

-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

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 8 - 10 Day bodyweight program

Community

More workouts from Michael Eckert

Day 8 - 10 Day bodyweight program

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Michael Eckert

Community