Last week I didn't even try the wall burpees, this time I just stepped one feet at a time on the wall and stepped them down too. This was an amazing workout!! I guess I am missing some core and 
arms strength because I failed terribly on the last thing (I forgot the name but in Mexico we call them arcos) I've been sweating like crazy! Average hr: 139 max heart rate: 178. Cals: 307

MARIANA

I had no idea I could even do a back bend until today! 🤣❤️❤️ Great workout!! I burned 320 cals, and my max bpm was 130!

Jordyn

Great workout! 🙌 Always getting my heart pumping. ☺️

David

Isabella

Time- 37:02
Max HR- 157 BPM
Avg HR- 123 BPM

I’m slower at exercises like burpees and lunges so this took me a bit longer. The back arches at the end were exceptionally challenging in my current state and with my prior wrist injuries. Something to improve on!! ☺️

Adrienne

Everything was great intiem the back bends. With ma arthrosis, just don’t deel safe doing them plus I had an instantanius muscle Carlo in my thy 🤪

Nele

Warm-Up
- Spine Stretches
- Half Roll Backs

Workout: 
- Wall Burpees

Circuit A:
- Heismans
- Frankenstiens
- Walking Lunges 

Circuit B:
- Crawl Ups
- Roll-Ups
- Jumping Jacks 
- Back Bends

- 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

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 Backs

Warm-Up

- 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

Wall Burpees

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heismans

- 5 EACH SIDE
- 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

- 12 PER SIDE
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

Circuit A

- Lay flat on your back with your hands at your sides 
- In a slow controlled manner walk your fingers along the ground as you crunch up slowly
- Walk your hands forward until you are completely upright 
- Continue forward as far as you can into a forward fold

Crawl-Ups

- Lay on your back with your arms on the ground overhead
- Raise your arms as you begin to sit up 
- Lean forward touching your feet with your hands 
- Transition back to the starting position

Roll Ups

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Circuit B

- Lay on the ground with your feet planted on the ground
- Place your palms on the floor near your head
- Lift your body Into the air in a large arc shape with only your hands and feet on the ground
- Hold position for time

W3/D5 Bodyweight - Full Body + Cardio

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