Name: Playbook - Nadina Zarifeh - W1/D4
Uploaded: 2023-01-16T20:08:46.993Z
Duration: 26 min
Description: W1/D4

Loved the leg exercises and the prep for push-ups. Not great at push-ups so looking forward to getting stronger.

Christie Smith

March In Place

Overhead Reaches

Knee Ups w/Hands On Back Of Head

Butt Kicks Bicep Curl Combo

Warm Up

Remember a cycle of right & left is one rep.

Mat Facing Alternating Leg Raises

Mat Facing Heel Kick Ups - Right

Mat Facing Heel Kick Up Pulses - Right

Mat Facing Heel Kick Ups - Left

Mat Facing Heel Kick Up Pulses - Left

Mat Facing Flutter Kicks

Mat Facing Heel Taps

Mat Facing Toe Taps

Mat Circuit Leg & Back

Elevated Knee In to Extension - Right

Elevated Low Leg Raises - Right

Elevated Leg Abductor - Right

Elevated Alternating Toe Taps

Elevated Knee In to Extension - Left

Elevated Low Leg Raises - Left

Elevated Leg Abductor - Left

Mat Circuit Leg & Core

Dunno why a lot of us fear push-ups. I believe we can achieve anything by working our way up to it.

Trust yourself. Tell yourself you can do it! Challenge yourself. Go as far as you can go and keep building from there! 

If you need rest between the reps, rest, readjust and continue.

Rocking Knee Plank to Child’s Pose

Focus is on lowering yourself to the floor.

Negative Knee Push-ups

Table Top Tricep Push-ups

Table Top Push-up Pulses

Mat Circuit Push-up Intro

Jogging Butt Kicks

Skipping Toe Taps No Rope

Jogging Front Press

Jogging W to T

Mini Cardio

Crescent Lunge - Right

Kneeling Half Front Split - Right

Low Lunge Torso Twist Arms Extended Stretch - Right

Crescent Lunge - Left

Kneeling Half Front Split - Left

Low Lunge Torso Twist Arms Extended Stretch - Left

Cat Cows

Extended Puppy

Child’s Pose Side Stretch - Right

Child’s Pose Side Stretch - Left

Butterfly Stretch

Cross-legged Forearm Stretch - Right

Cross-legged Cross Arm Stretch - Right

Cross-legged Forearm Stretch - Left

Cross-legged Cross Arm Stretch - Left

Vertebrae Roll Up

Skaters Arm Swings

Skiers Arm Swings

Arm Shakes

Breathe in through the nose. Breathe out through the mouth.

Angel Wings Breathing

Cool Down

W1/D4

Did this workout twice in a row, just started working out again and found this a good way to start, it is easy on the body and my joints 
Plus point it was actually fun

Started out easy and before I knew it I was sweating! Very clear instructions. Can't wait to "level up"!

Angela

W1/D1

Loving how I can easily fit these workouts in my day, nice and easy

Fun and so easy with the timer. This was a step up from the first workout and I feel great!

W1/D4

Community

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