Name: Playbook - Nick Dompierre - W2 / D3 Full Body Home Circuit
Uploaded: 2022-08-10T20:13:16.403Z
Duration: 20 min
Description: W2 / D3 Full Body Home Circuit

Great work out.. starting to feel myself getting stronger in the legs and abdomen def. kicking my ass tho!!

Edward

This is a full body workout circuit. It’s short but very effective. Go at your own pace but try to rest minimally in between each exercise. 

Rest 1-2 Minutes after each round. Complete 4 total rounds.

1. Get on the floor on all fours, positioning your hands slightly wider than your shoulders.2﻿
2. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.2﻿
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
5. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent

Push Up

1. Stand upright, with your hands at your hips.
2. Take a large step backward with your left foot.
3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
5. Alternate legs, and step back with right leg.

Reverse Lunge

1. Start in a standard pushup position with your hands slightly wider than shoulder-width apart and elbows completely locked out. Shoot your hips towards the ceiling and plant your toes into the ground so your body looks like an upside-down 'V.'

2. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause, and then press back up to the starting position.

Shoulder Push Up

1. Lay on the floor with one knee bent and that foot flat on the floor.

2. Raise your other leg and bend your knee so that your hip and knee form 90-degree angles.

3. Place the back of your elbows against the bench.

4. Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso.

5. Lower back down the starting position. That’s one rep.

Single Leg Hip Thrust

1. Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.

2. Contract your core muscles, drawing in your abdomen to stabilize your spine.

3. With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

4. Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

5. Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

6. Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Bicycle Crunch

1. Lie on your back on a hard surface, preferably the floor. This is so your muscles don’t have to work too hard to keep you in good alignment; the floor can support you instead. If you’re on a wood floor, also consider doing the exercise barefoot so that your feet don’t slip.

2. Bend your knees and put your feet flat on the floor.

3. Inhale, and keeping the angle of your bent knee the same throughout the movement, lift your lower extremity. Note that the lifting movement happens at your hip joint.

4. As you lift the lower extremity, try not to allow your trunk position to wobble, waver, shift or change in any way. Hint: It’s all in the abs.

5. Exhale and place your foot back on the floor. Again, be mindful that you trunk stays stationary. Also, remember to preserve the lower leg to thigh angle.

Lying Leg Lifts

1. Sit down with your hands on the mat, elbows bent, your legs in the air fully extended and lean back slightly. 

2. As you breathe out, bend your legs and bring your knees toward your chest. 

3. Hold for a second or two, breathe in and then fully extend your legs back to starting position.

Knee Tucks

1. Jump down into a push up position.

2. Perform a push up then jump up into a squat. 

3. Perform 5 air squats. 

That’s 1 rep. Repeat for 5 total reps.

Burpee to Air Squat 1-5

W2 / D3 Full Body Home Circuit

I am going to be hurting tomorrow- but I feel okay right now!!

Helle Bannister

It was a great workout! Love the mixture of exercises.

W1 / D1 Full Body Home Circuit

I did the first session thank God I was at home - not a pretty picture - but I did all the reps thanks to my son he kept track while I was gasping for air

I’ve watched you do all these a thousand times before. Just sub’d for the list variation. I hope you don’t post this - will you do them in your under-Roos? 😏😭😘❤️🧸 jk, Fuzz. Ily

Jenni

Thiv

W1 / D2 Full Body Home Circuit

It was great the only one I did not do was the plank jacks but I did jumping jacks instead

W1 / D3 Full Body Home Circuit

No shoulder pushup and no burpee to air squat I did extra bicycle crunches and resistance bands in place of those two exercises I really wanted to take a day off but now I am glad I excercised

W2 / D3 Full Body Home Circuit

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