Full body days are so killer 🥲 I feel so great after completing it though!! One more week, and another challenge completed ❤️

Jordyn

My muscles are feeling the pain! A awesome kind of pain. Lol

David

So good!! I don't have a wall to do wall burpees in my dorm, so I instead did pike push-ups. :))

Isabella

The wall burpees are hard both in finding a place to do it and actual technique… but great workout regardless, it always kicks my butt!

Reese

Kicked my booty!!! Feeling so good after though! Still can’t jump with my recovering ankle injury so this one took quite a while to do. Modifications listed below!

Time- 47:11
Max HR- 173 BPM
Avg HR- 134 BPM

Burpees- plank, stand, squat
Walking lunges- standing step back lunges 
Wall burpees- stand, plank, heel raise each foot, stand, squat

Adrienne

Warm-Up
- Spine Stretches
- Half Roll Backs

Workout: 
- Burpees

Circuit A:
- Heismans
- Frankenstiens
- Walking Lunges 

Circuit B:
- Crawl Ups
- Roll-Ups
- Oblique Curl Ups 

- 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

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 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

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

- 6 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

- 15 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

- 15 each side
- Lay out your back with your legs bent and your feet firmly planted
- With layout hands at your head curl up and across taking one elbow towards the opposite knee
- Lower back top the ground and repeat both directions

Oblique Curl Up

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 and land softly for one rep

W4/D5 Bodyweight - Full Body + Cardio

Community