This definitely was a challenge! It felt like I moved from level -1 to level 10 on one day. 
I wasn't able to finish the whole thing :(

MARIANA

Burpees are so so hard 🥲 I had to substitute the 40 meter crab walk with 30 second reverse plank holds, but overall I feel strong and accomplished 💪🏻👏🏻

Jordyn

Really got me sweating. Again I keep making the mistake of understanding the workouts.

Miguel

Broke a gallon of sweat!!! Super good! I’m also really loving the Spotify playlist as a pair with the workouts! Very motivating!

David

This workout was super heavy for me, took me 45mins to complete. The wall burpees, I would have loved an alternative for because the only wall I can reach in the house is drywall, so not sturdy enough. Plus I have arthrosis in my lowel back (L3-L4) so it didn’t feel safe to do it, especially at home without professional guidance.

Nele

Wall burpees were pretty intense after the heavy cardio day-- otherwise it was fantastic!! Everything is jello now. 😂

Isabella

You kicked my ass with that one. Couldn’t do the wall burpees cause I’d put a hole in my drywall but I did another set of regular ones.

Reese

Great workout (really got my heart pumping and sweat pouring!!), but took me closer to 50 minutes to complete. I didn’t feel like I took long breaks. I must just not finish the counted reps as fast as Michelle 😅 This workout was not apartment/dormitory friendly due to all the jumping.

JSYK: there was a typo in the wall burpee instructions

Wrist modifications:
-burpees without push-ups 
-standing mountain climbers
-wall burpees subbed for a jump squat, down to hands and knees, donkey kick, back up for a jump squat
-crab walk was very difficult. Only managed ~6 meters each direction per set. I don’t have room for more than 3-4 meters one direction anyways in my living space.

Adrienne

Warm-Up
- Spine Stretches
- Half Roll Backs

Workout: 
- Burpees

Circuit A:
- Standing Leg Lifts
- Shuffle Squats
- Frankensteins

Circuit B:
- Jumping lunges
- Cross-Body Mountain Climbers
- Crab Walk

- Wall Burpees

- Start in a seated L position with your legs extended straight out in front of you, knees slightly bent and toes pointed
- Reach your arms up straight overhead and lengthen your spine stretching your fingers towards the sky as you breathe in
- Breathe out and slowly fold forward trying to keep your back flat as you can while reaching your fingers towards your toes
- Round your spine as needed to stretch forward as far as possible
- You should feel this stretch in your hamstrings and calves
- Hold for 5 seconds while breathing deeply 
- Engage your core as you return to seated L position with arms raised overhead
- Repeat for full time

Spine Stretch

- Start seated with knees bent and feet on the mat. Arms are extended straight out front of your body
- Scoop the abdominals and round back towards the floor slowly so your torso and thighs make a V (90 degrees). Your upper body should be halfway to the floor.
- Then engage your abs even deeper and roll back up to your starting position
- Keep your arms extended straight in front of you the entire time.

Half Roll Back

Warm Up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- 10 REPS EACH SIDE
- Stand with your feet secure under you
- Raise one leg up laterally as high as you can 
- Lower your leg back to the starting position

Side Standing Leg Lift

- Lower into a squat and touch the ground with one hand
- Pop out of the squat and jump away from the side you just ouched the ground on.
- Land and lower into a squat touching the ground with your outside hand
- Repeat back and forth

Shuffle Squat

- 10 REPS EACH LEG
- Walk forward with your hands held straight out in front of you. 
- With each step kick your leg up towards your hands and back to the ground.

Frankensteins

Circuit A

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping Lunges

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers (20 each leg)

- Raise your hips off the ground 
- Walk forward moving one hand and your opposite foot at the same time
- Keep your arms fully extended
- Walk backwards to the starting position

Crab Walks (20m each direction)

Circuit B

- Stand with a wall behind you 
- Place your hands on the ground near your feet
 - Pop your legs up onto the wall landing in a leg elevated plank position
- Pop your feet back to the starting position 
- Jump into the air

W1/D5 Bodyweight - Full Body + Cardio

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