Name: Playbook - Pauline Perina - 30 MIN FULL BODY - NO EQUIPMENT NEEDED
Uploaded: 2023-10-26T06:12:29.452Z
Duration: 25 min
Description: 30 MIN FULL BODY - NO EQUIPMENT NEEDED

Good! Wanted a quick outdoor workout and this was great!!

April Dagley

8 exercises 
30 sec to 1 min per exercise 
3 rounds

Perform all 8 exercises as a circuit 
Take little to no break between the exercises 
3 rounds total 
Take 1 min break between each round

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up
- 1 Min

Walk out + push up

- Start in High Plank position 
- Similar to mountain climber but with more rotation 
- Bring one knee to the opposite elbow and alternate 
- You have 30 sec

Drunken Mountain Climbers

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Standing with feet wider than shoulder width, squat down, tap both hand to the floor.
- Explosively jump back, landing with feet at shoulder width
- Repeat for 1 minute

Squat Jump Tap

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

- Run in place with high knees for 30 sec
- Increase speed as you feel comfortable (Go as fast as you can)

30 MIN FULL BODY - NO EQUIPMENT NEEDED

Community

More workouts from Pauline Perina