Name: Playbook - Nick Dompierre - W4 / D2 Full Body Home Circuit
Uploaded: 2022-08-10T20:13:16.438Z
Duration: 25 min
Description: W4 / D2 Full Body Home Circuit

Benito

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. Begin by standing with your legs straight and your arms to your sides.

2. Jump up and spread your feet beyond hip-width apart while bringing your arms above your head, nearly touching.

3. Jump again, lowering your arms and bringing your legs together. Return to your starting position.

Jumping Jack

1. Get on the floor on all fours, positioning your hands slightly wider than your shoulders.﻿

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.

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.

6. Take one hand and tap your chest. Then perform another push up. And repeat for the other hand.

Chest Tap Push Up

1. Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.

2. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.

3. Continue jumping back and forth, pausing as little as possible.

Jump Lunge

1. Get on all fours with your hands together under your chest. Position your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated and forms a straight line from your head to your feet.

2. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat. Stop just before your chest touches the floor, then push back up to the starting position.

Diamond Push Up

1. Start in a traditional plank — shoulders over hands and weight on just your toes.

2. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.

3. Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.

Mountain Climber

1. Start in high plank.

2. Rotate your body your body to the right, moving from your toes to the sides of your feet. Reach your right arm overhead. Make sure your left hand stays stacked underneath your left shoulder.

3. Rotate your body back to the starting position and repeat on the left side.

Plank with T Rotation

1. Begin by doing a few basic jumping jacks.

2. Then lower yourself into a squat position with your legs wider than shoulder-width apart and your toes turned out.

3. Place your hands behind your head as you continue to jump your feet in and out, as if you’re doing a basic jumping jack in a squat

Squat Jack

W4 / D2 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.

Edward

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

W1 / D4 Full Body Home Circuit

W2 / D1 Full Body Home Circuit

W2 / D2 Full Body Home Circuit

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

W4 / D2 Full Body Home Circuit

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