Name: Playbook - Mike Anderson Fit - Week 1/ Day 7 Body Weight Workout
Uploaded: 2022-07-17T21:38:40.205Z
Duration: 30 min
Description: Week 1/ Day 7 Body Weight Workout

Low impact plyometric combined with a side lunge. This exercise is designed to increase your cardio endurance, flexibility, balance and leg strength.

Jacks to Side Lunge

This exercise is designed to strengthen your chest and triceps. This exercise also strengthens all core muscles.

Push-up to Core Crusher

This exercise strengthens the quads, glutes hamstrings and calves. The core has to stabilize to maintain posture.

Squat Pivot

This exercise is based on gaining strength, mobility, agility and balance.
Start off in a squat position your hands in front of your chest in a ready position.
Place your hands flat on the floor, shoot your legs back out behind you in the push-up position. Drop your hips to flat to the floor.
Then fire your hips up in the air pulling your knees into your chest and placing them flat on the floor.

Sprawl

Never stand up straight and lock your legs out in this exercise always keep the knee soft and engaged. Move the back foot forward 5 inches, then move it backwards 5 inches and repeat 10 times. You must do both legs to complete one sec.

Long lunge to short lunge

Week 1/ Day 7 Body Weight Workout

Great start brotha! Let you know once i complete the week

This was great! Can be done anywhere so it’s really convenient. I’m always amazed just how effective BW exercises are. Thank you, brother!

Grant Sample

Love love love this work out! It’s perfect for a beginner like me! Challenging enough but didn’t hurt my back!

Anielka Mather

Week 1/ Day 1 Bodyweight workout

Michael Crawcour

Very difficult because of my poor balance but I will keep working on it! Great programme!

Week 1/ Day 7 Body Weight Workout

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